Open Gym Strength and Conditioning – Functional bodybuilding Warm-up (No Measure) Pre-hab/ squat therapy Pre-Hab: 3x -Banded Walk (around knee) 50 feet forwards, 50 backwards youtube.com/watch?v=0c7gNgpGXpY -30 Banded Pull Throughs (Just...
Read moreCrossFit WOD, March 1, 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 more02/27/2021
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 more2/27/2021
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, February 27, 2021
2/27/2021 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...
Read more2/26/2021
Open Gym Strength and Conditioning – Functional bodybuilding General Flow Warm-up (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...
Read more02/26/2021
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 more2/26/2021
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, February 26, 2021
2/26/2021 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...
Read more2/25/2021
Open Gym Strength and Conditioning – Functional bodybuilding Pre-hab…upper body warmup Warm-up (No Measure) 3 Rounds of… -30 Banded Pull-Aparts youtube.com/watch?v=1lQdu_U4AAI -10 DB Seated Shoulder External Rotation...
Read moreACTIVE RECOVERY -OR- REST
Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read moreCrossFit WOD, February 25, 2021
2/25/2021 Warm-up OG (class and compete) Metcon (Distance) On machine of choice Warm-Up 5min easy 2 min walk around -then- 5min at easy/mod pace 4min mod , 2min easy, 3min hard , 2min easy, 2min harder , 2min easy, 1min harder, 2min walk around...
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