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, Aug 17
Open Gym Strength and Conditioning – CrossFit Hinshaw warm-up volume 2 (No Measure) Hinshaw Warm up Perform each drill for 10m out, then walk back 1. High knee karaoke (over, over, walk, walk) 2. Over hurdle (heel, toe) 3. Knee to chest 4...
Read moreCrossFit WOD, August 17, 2023
CrossFit – Thu, Aug 17 Hinshaw warm-up volume 2 <p>Hinshaw Warm up<br />Perform each drill for 10m out, then walk back<br />1. High knee karaoke (over, over, walk, walk)<br />2. Over hurdle (heel, toe)<br />3...
Read moreBodybuilding – Wed, Aug 16
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 (4 sets: 10 Reps – RPE 8 *Rest...
Read moreCrossFit – Wed, Aug 16
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks *...
Read moreCrossFit WOD, August 16, 2023
CrossFit – Wed, Aug 16 Warm Up <p>Crossover Symmetry or Banded 7’s + Hip Halo warm up</p><p>-into-<br />3 sets:</p><p>5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5...
Read moreBodybuilding – Tue, Aug 15
Open Gym Strength and Conditioning – Bodybuilding Back and bicep warmup (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 Strict Pull-ups (4...
Read moreCrossFit – Tue, Aug 15
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe...
Read moreCrossFit WOD, August 15, 2023
CrossFit – Tue, Aug 15 Warm Up <p>Crossover Symmetry or Banded 7’s + Hip Halo warm up</p><p>-into-<br />3 sets:</p><p>5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push...
Read moreCrossFit – Mon, Aug 14
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo Warm up -into- 3 sets: 5 Single Arm Ring Rows (each side) 5 Front Squats (empty bar) 5 Shoulder Press 30-second Knee Plank 5 Up downs STRENGTH...
Read moreBodybuilding – Mon, Aug 14
Open Gym Strength and Conditioning – Bodybuilding Chest and tricep warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5...
Read moreCrossFit – Sat, Aug 12
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow) -into- 3 sets 5 Strict Rope Pull Ups or 10 Ring Rows 5 Inchworms + Air Squat (3-second Hold) 10 Alternating...
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