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 more6/4/22
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...
Read moreCrossFit WOD, June 4, 2022
6/4/22 Warm-up 0:00-15:00 Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets: 1:00 Ski (OR Cardio) 10 Kip to Swing :30 Handstand Hold...
Read more6/3/22
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...
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Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-10:00 Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep Burgener Warm Up Clean Front Squat Skill Transfer...
Read moreCrossFit WOD, June 3, 2022
6/3/22 Warm-up 0:00-10:00 Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep Burgener Warm Up Clean Front Squat Skill Transfer Exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean 3-5...
Read moreWeek 16 Session 27 (max effort upper)
Open Gym Strength and Conditioning – Bronco Basketball Core 3 sets: 20 alternating v-ups rest 40 40 russian twists w/kb rest 40 60 second plank hold rest 2 minutes btw each set Upper back/shoulder work (No Measure) Upper Back/Shoulder Work...
Read more6/2/2022
Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-12:00 Warm-up (No Measure) 1. 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 * 10 Bird Dogs R/L *...
Read moreREST DAY or Active recovery
Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 2 Sets: 5 Min Ski or Row at Easy, 2 Min BikeErg Standing, High Damper, at Hard, 3 Min Ski or Row at Easy, 90 Sec BikeErg at Hard, 1 Min Ski or Row at Easy 2 Min BikeErg...
Read more6/2/22
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...
Read more6/1/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)...
Read more6/1/22
Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-12:00 Warm-up (No Measure) 1. 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 * 10 Bird Dogs R/L *...
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