Open Gym Strength and Conditioning – Mayhem Burgener Strength 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...
Read moreCrossFit WOD, March 5, 2021
CrossFit 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 * 10 Bird...
Read moreFunctional Bodybuilding
Open Gym Strength and Conditioning – Functional bodybuilding Warm-Up Warm-up (No Measure) 3 Rounds Crab reach x 5/side youtu.be/gOAvTKW8atM KB Arm bar x 5/side youtu.be/6RRhmS-ogpE Bulgarian ring row x 8 youtu.be/OxuYV7gf5IQ Single Arm DB...
Read moreCrossFit WOD, March 4, 2021
CrossFit Warm-up Bike Erg Warm-up: 5min from easy to mod 3x 30sec hard (100rpm), 30sec easy (80rpm) 2min recovery (50rpm) OG (class and compete) Metcon (Calories) 5min at mod to hard pace (70rpm), 2min 30sec easy (85rpm) 5min at mod to hard pace...
Read moreCrossFit
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Crossover Symmetry Activation Plus 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 *...
Read moreFunctional Bodybuilding
Open Gym Strength and Conditioning – Functional bodybuilding Warm-Up Metcon (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 0:20...
Read moreCrossFit WOD, March 3, 2021
CrossFit Warm-up 1. Crossover Symmetry Activation Plus 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 * 10...
Read moreCrossFit
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Crossover Symmetry Activation Plus 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 *...
Read moreMayhem Burgener Strength
Open Gym Strength and Conditioning – Mayhem Burgener Strength 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...
Read moreFunctional Bodybuilding
Open Gym Strength and Conditioning – Functional bodybuilding Warm-Up Warm-up (No Measure) 2 Rounds: 30 Back Slaps 20 Hi Jack/Jill 10 Inchworm Walk-Outs + Push-Up 1 Round: 25 Left Arm Banded Chest Fly with 1s Pause 25 Right Arm Banded Chest...
Read moreCrossFit WOD, March 2, 2021
CrossFit Warm-up 1. Crossover Symmetry Activation Plus 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 * 10...
Read moreMayhem Burgener Strength
Open Gym Strength and Conditioning – Mayhem Burgener Strength * This week is week 9 of our 12 week cycle! Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo...
Read more