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. Movement Prep Junkyard Dog Part 1 Junkyard Dog Part 2 3...
Read more3/5/2022
Open Gym Strength and Conditioning – Functional bodybuilding arms and core arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band –...
Read more3/5/2022
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, March 5, 2022
3/5/2022 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 more3/4/2022
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are performing...
Read more3/4/2022
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. Movement Prep 3 sets: Weighted Pull Ups x 8-10 reps Single...
Read more3/4/22
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 more3/3/2022
Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 2 Min Easy 10 Min Hard (95 RPM) 4 Min Easy Easy Recovery “Spin” 10 Min Hard (95 RPM) 2 Min Easy Easy Recovery “Spin” -Rest 2 Min- 4x (3 Min...
Read more3/3/2022
Open Gym Strength and Conditioning – Functional bodybuilding Monostructural 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...
Read more3/3/2022
Open Gym Strength and Conditioning – CrossFit Active recovery Metcon (4 Rounds for calories) On machine on choice 2 Min Easy 8 Min Hard 4 Min Easy 8 Min Hard 2 Min Easy (recovery) -Rest 2 Min- 4x 3 Min Hardest 90 Sec Easy Recovery between 2...
Read moreCrossFit WOD, March 3, 2022
3/3/2022 Active recovery Metcon (4 Rounds for reps) On machine on choice 2 Min Easy 8 Min Hard 4 Min Easy 8 Min Hard 2 Min Easy (recovery) -Rest 2 Min- 4x 3 Min Hardest 90 Sec Easy Recovery between 2 Min Easy recovery to finish
Read more3/2/2022
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. Movement Prep Junkyard Dog Part 1 Junkyard Dog Part 2 3...
Read more