4/28/22

Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 2 Min Easy, 5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery) 2 Min Easy 5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM) 2 Min Easy 5x (20 Sec Harder (105-110...

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4/28/22

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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4/28/22

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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