CrossFit – Fri, Jun 9 Warm Up <p>Crossover Symmetry Warmup or Banded 7s -into-<br />Hip Halo Warmup<br />-into-</p><p>4 min AMRAP<br />30 sec single/doubles<br />3 Front Squat (empty bar –...
Read moreBodybuilding – Thu, Jun 8
Open Gym Strength and Conditioning – 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 a skill...
Read moreCrossFit – Thu, Jun 8
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) Strength Deadlift (- Heavy Single (10-12 minutes))...
Read moreCrossFit WOD, June 8, 2023
CrossFit – Thu, Jun 8 Warm Up <p>Hip Halo Warm up<br />-into-<br />3 sets:<br />20-second Row<br />10 Single Arm Shoulder Press (each)<br />5 Deadlifts (empty bar – build across sets)</p>...
Read moreBodybuilding – Wed, Jun 7
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 7 sets of 2 reps @ – RPE 9/10 *Rest...
Read moreCrossFit – Wed, Jun 7
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 30-second Assault Bike 4 Step Ups 4 Box Jumps 5 GHD’s to parallel or Abmat Sit-ups 5 Bench Press (empty bar – build across sets) Strength upper...
Read moreCrossFit WOD, June 7, 2023
CrossFit – Wed, Jun 7 Warm Up <p>Hip Halo Warm up -into-<br />3 sets:<br />30-second Assault Bike 4 Step Ups</p><p>4 Box Jumps<br />5 GHD’s to parallel or Abmat Sit-ups<br />5 Bench Press...
Read moreBodybuilding – Tue, Jun 6
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 – Tue, Jun 6
Open Gym Strength and Conditioning – CrossFit Warm Up Hinshaw warmup (12-15 mins) -into- 3 sets: 100m Run (Build up to 80% of sprint speed) -rest 1 minute between sets- Freedom Big bird (10 Rounds for time) 10x100m Sprint (Or 8x25ft...
Read moreCrossFit WOD, June 6, 2023
CrossFit – Tue, Jun 6 Warm Up <p>Hinshaw warmup (12-15 mins)</p><p>-into-</p><p>3 sets:<br />100m Run (Build up to 80% of sprint speed) -rest 1 minute between sets-</p> Freedom Big bird (10 Rounds...
Read moreCrossFit – Mon, Jun 5
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up 1:00 Machine -into- 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar – build across sets) 2 sets: 5/4 Calorie...
Read moreCrossFit WOD, June 5, 2023
CrossFit – Mon, Jun 5 Warm Up <p>Hip Halo Warm up</p><p>1:00 Machine</p><p>-into-</p><p><br />3 sets:</p><p>5 Worlds Greatest Stretch (each side)<br />10 Deadbugs<br...
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