Open Gym Strength and Conditioning – Bronco Basketball Dynamic warmup Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge...
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Open Gym Strength and Conditioning – CrossFit Warm-up 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...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 5 Min Easy, 4 Min Mod (80-85 RPM) 4 Min Easy, 4 Min Mod (85 RPM) 4 Min Easy, 3 Min Hard (85-90 RPM) 3 Min Easy, 3 Min Hard (90 RPM) 3 Min Easy, 2 Min Harder (90-95 RPM)...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is a skill...
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