Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Agility warmup (No Measure)

Agility warm-ups

Side lateral steps with push off

side lateral shuffle with pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

mobility:

lunge w/torso rotation/kick

crossbody pull with hinge

side to Side lunge w/ side shuffle

speed drills

over/back (baseline) two each side

quick switch one each side

single leg over back

both leg over/back

ski jumps (both feet over back lateral)

single leg ski jumps

Specific warmup

Warm-up (No Measure)

2 sets:

4 SA db thrusters

4 no pushup burpees

4 hang power cleans

4 box jumps

4 hex bar deadlifts

4 hand release push-ups

4 split jumps

Circuit 1

Metcon (No Measure)

EMOM 10:

minute 1- 10 db thrusters

minute 2- 10 lateral burpees over db

Circuit 2

Metcon (No Measure)

EMOM 10:

even- 12 box jumps

odd- 12 hang power cleans

Circuit 3

Metcon (No Measure)

EMOM 10:

16 alternating split jumps

12 hand release push-ups

Circuit 4

Metcon (No Measure)

EMOM 10:

even- 10 hex bar deadlifts (Bodyweight)

odd- 1 up down sprint (door to door)