Open Gym Strength and Conditioning – Bronco Basketball General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse –Go...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Prehab: Upper 3 (No Measure) 3 Rounds Through of… -Reach roll Lift 5 reps each arm -Single Arm DB High Pull with a 2 second negative 10 reps each arm -30 Second Bar...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength
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Open Gym Strength and Conditioning – CrossFit OG (class and compete) Metcon (No Measure) On machine of choice 1min at easy, 1min at fast 1min at easy, 1min at faster 1min at easy, 1min at fastest 3min at easy 15min at moderate pace 3 minute...
Read moreCrossFit WOD, April 8, 2021
4/8/2021 OG (class and compete) Metcon On machine of choice 1min at easy, 1min at fast 1min at easy, 1min at faster 1min at easy, 1min at fastest 3min at easy 15min at moderate pace 3 minute walk around 15min at fast pace 3 minute walk around
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Back primer A (No Measure) 2:00 of Spider Crawling 2 Rounds: 25 Left Arm Seated Banded Pull Downs 25 Right Arm Seated Banded Pull Downs 3 Rounds: 0:10 Pull-Up Hold at Top...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
Read moreCrossFit WOD, April 7, 2021
4/7/2021 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
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Open Gym Strength and Conditioning – Functional bodybuilding Prehab upper 2 (No Measure) 3 Sets of… -30 Banded Pull-Aparts youtube.com/watch?v=1lQdu_U4AAI -10 DB Seated Shoulder External Rotation youtube.com/watch?v=6CqS3W9vfxI...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more