Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-ups Strength overview Athletes will work back and forth between...
Read moreCrossFit WOD, June 30, 2023
CrossFit – Fri, Jun 30 Warm Up <p>Hip Halo Warmup -into-<br />3 sets:<br />50m Jog</p><p>3 Inch Worms + 6 Pike Push-ups</p><p>3 Deadlifts (empty bar)<br />10 Alternating Box Step-ups</p>...
Read moreBodybuilding – Thu, Jun 29
Open Gym Strength and Conditioning – Bodybuilding 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 game of trying to...
Read moreCrossFit – Thu, Jun 29
Open Gym Strength and Conditioning – CrossFit Warm Up Tabata Bike (8 sets) Build in pace (80% of workout pace) -into- 3 sets: 10 Kip Swings 5 Hanging Knee Raises 2 Sandbag Deadlifts + 5-sec Hold (build-in weight) Movement prep/Workout...
Read moreCrossFit WOD, June 29, 2023
CrossFit – Thu, Jun 29 Warm Up <p>Tabata Bike (8 sets)<br />Build in pace (80% of workout pace)<br />-into-<br />3 sets:<br />10 Kip Swings<br />5 Hanging Knee Raises<br />2 Sandbag Deadlifts +...
Read moreBodybuilding – Wed, Jun 28
Open Gym Strength and Conditioning – Bodybuilding Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat (1 sets of 1 reps @ – RPE 10/10...
Read moreCrossFit – Wed, Jun 28
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 1:00 Row 10 Deadbugs 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each side) Strength...
Read moreCrossFit WOD, June 28, 2023
CrossFit – Wed, Jun 28 Warm Up <p>Crossover Symmetry Warm Up or Banded 7’s</p><p>-into-<br />3 sets:<br />1:00 Row</p><p>10 Deadbugs<br />5 Bench Press (empty bar – slow and...
Read moreBodybuilding – Tue, Jun 27
Open Gym Strength and Conditioning – Bodybuilding 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 dog/seal pose transitions...
Read moreCrossFit WOD, June 27, 2023
CrossFit – Tue, Jun 27 Warm Up <p>Crossover Symmetry Warm Up or Banded 7’s -into-<br />3 sets:<br />30 sec Assault Bike</p><p>5 alt. V-ups (each side)<br />5 Knees to Elbows<br />5 1-1/4...
Read moreBodybuilding – Mon, Jun 26
Open Gym Strength and Conditioning – Bodybuilding Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds...
Read moreCrossFit – Mon, Jun 26
Open Gym Strength and Conditioning – CrossFit Warm Up 2 sets: 1:00 Bike 1:00 Run 1:00 Ski -into- Build up on Manmaker weight Movement prep/Workout prep 1 set: 20-sec Bike (workout pace) 20-sec Run (workout pace) 20-sec Ski (workout pace) 1...
Read more