Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Dynamic leg warm-up (No Measure)

20 on 20 off

High knees in place

alternating side lunges w/high knee

alternating Bird pickers

ski jumps

alternating bird dogs

In-outs from plank

alternating single leg v-ups

air squats

elbows to hands plank

hip twist/jump

quad stretch w/reach opposite arm of stretch

2 up 2 back

jumping split lunge

Lateral wall drill (inside leg and outside leg both directions)

Lateral single leg broad jump with quarter turn

Reverse single leg broad jump w/half turn (inside leg)

OLY

Clean From Above the Knee + Clean + Jerk: (Every 2 x 5: 1 rep (climbing))

Strength (lower)

Back Squat (5×5 (10 lbs heavier than 9/9/22))

EMOM strength training

Metcon (Checkmark)

EMOM 12:

Minute 1- 10 weighted box jumps (holding medball)

Minute 2- 16 alternating db snatch

Minute 3- 10 dual db bench press

Minute 4- 5 strict pull-ups