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...
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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...
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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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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)...
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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 moreCrossFit WOD, June 1, 2022
6/1/22 Warm-up 0:00-12:00 Warm-up 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 * 10 Squats 2. Movement Prep/Activation and Increasing...
Read moreWeek 16 session 26 (dynamic effort lower)
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...
Read moreCrossFit WOD, May 31, 2022
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)...
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