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...

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...

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...

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...

Open Gym Strength and Conditioning – Bronco Basketball Warm-up Upper body push warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 15 band pull-a-parts 10 PVC Passthroughs 10 wall angels 10 tempo plate floor press (2 sec...

Open Gym Strength and Conditioning – Functional bodybuilding Shoulders and glutes 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...