Open Gym Strength and Conditioning – Bronco Basketball Dynamic effort (lower) 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...
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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: 20 Double Kettlebell Front Rack...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper Body Posterior (Back & Triceps) (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down...
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Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-10:00 Warm-up (No Measure) Click “Workout prep notes available” directly below for the full warm up Athletes Notes 1. Crossover Symmetry Activation Plus OR Banded 7s...
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5/31/22 Warm-up 0:00-10:00 Warm-up Click "Workout prep notes available" directly below for the full warm up Athletes Notes 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep A)...
Read more5/30/22
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 1-2 Sets of Front Squat Skill Transfer...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
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Open Gym Strength and Conditioning – CrossFit Thank you to the brave men and women who have made the ultimate sacrifice. No classes will be held today. However, open gym’s doors will be open all day for those who have not completed...
Read moreCrossFit WOD, May 30, 2022
5/30/22 Thank you to the brave men and women who have made the ultimate sacrifice. No classes will be held today. However, open gym’s doors will be open all day for those who have not completed Murph. Hope you all have a wonderful Memorial...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 4. Movement Prep/Activation and Increasing Heart Rate – 2-3 Sets 1:00 Jog 10 Hanging Scap Retraction 5 Kip to Swing 5 Inchworm w/Push Up 10 Air Squats 5...
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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...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up 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 – fast...
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