CrossFit – Mon, Aug 7 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 moreBodybuilding – Sun, Aug 6
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 5
Open Gym Strength and Conditioning – CrossFit Warm Up 2:00 Bike (build in pace) – into – 3 rounds 10 Single Arm Up Right Row 5 Inch Worms 10 Jumping Air Squats 2 Zombie Rope CLimbs WORKOUT PREP Movement prep/Workout prep –...
Read moreBodybuilding – Sat, Aug 5
Open Gym Strength and Conditioning – Bodybuilding Glutes and core warmup (No Measure) Hip Halo Warmup -into- 3 rounds: 5 Alt. V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows Weighted Hip Thrust (Drop Sets: (week 3 of 3) 2 sets...
Read moreCrossFit WOD, August 5, 2023
CrossFit – Sat, Aug 5 Warm Up <p>2:00 Bike (build in pace)<br />- into -<br />3 rounds<br />10 Single Arm Up Right Row<br />5 Inch Worms<br />10 Jumping Air Squats<br />2 Zombie Rope CLimbs<br...
Read moreCrossFit – Fri, Aug 4
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High...
Read moreBodybuilding – Fri, Aug 4
Open Gym Strength and Conditioning – Bodybuilding Arms and shoulder warmup (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extensions (light band – fast reps) -into- 2 rounds...
Read moreCrossFit WOD, August 4, 2023
CrossFit – Fri, Aug 4 Warm Up <p>3:00 Machine (easy pace)</p><p>-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform...
Read moreBodybuilding – Thu, Aug 3
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 3
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 3 sets 40-second Row 20-second Single Unders 5 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 Scap Pull Ups 5 Pike Push Ups Strength...
Read moreCrossFit WOD, August 3, 2023
CrossFit – Thu, Aug 3 Warm Up <p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />3 sets</p><p>40-second Row<br />20-second Single Unders<br />5 PVC Pass Throughs<br />5 PVC...
Read moreBodybuilding – Wed, Aug 2
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) Drop set: back squat (Drop Sets: (week 3 of 3) 2...
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