Open Gym Strength and Conditioning – Functional bodybuilding Monostructural 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...
Read more2/17/22
Open Gym Strength and Conditioning – CrossFit Partner wod (teams of 2) OG class Metcon (Time) Part 1: 6 sets (3 each partner) relay style For time: 30 double unders or 90 single unders 5 man makers w/db’s (40/25) 5 wall walks Metcon...
Read moreCrossFit WOD, February 17, 2022
2/17/22 Partner wod (teams of 2) OG class Metcon (Time) Part 1: 6 sets (3 each partner) relay style For time: 30 double unders or 90 single unders 5 man makers w/db’s (40/25) 5 wall walks Metcon (Time) Part 2 6 sets (3 each partner) relay...
Read more2/16/22
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more2/16/22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
Read moreCrossFit WOD, February 16, 2022
2/16/22 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. 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 *...
Read more2/15/22
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more2/15/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated single arm...
Read more2/15/22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...
Read moreCrossFit WOD, February 15, 2022
2/15/22 Warm-up Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges...
Read more2/14/22
Open Gym Strength and Conditioning – Functional bodybuilding Upper body push Bench Press (6×6) 6 sets: 6 reps *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load...
Read more2/14/22
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) Athletes Notes 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L...
Read more