CrossFit – Sat, Jul 8 Warm Up <p>3:00 Jump Rope</p><p>-into-<br />3 sets:</p><p>10 PVC Pass Throughs<br />10 Ring Rows<br />5 Inch Worms<br />6 Alternating Dumbbell Snatch<br />10...
Read moreBodybuilding – Fri, Jul 7
Open Gym Strength and Conditioning – Bodybuilding Glutes and shoulders (No Measure) Hip Halo Warmup -into- 2 rounds 10 PVC pass throughs 5 PVC around the worlds (each direction) 10 Arm circles (each direction) 5 Down dog/seal pose...
Read moreCrossFit – Fri, Jul 7
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar – build across sets) Strength overview Athletes will work back and...
Read moreCrossFit WOD, July 7, 2023
CrossFit – Fri, Jul 7 Warm Up <p>Hip Halo Warmup</p><p>-into-<br />3 sets:</p><p>5 Deadbugs<br />10 Kettlebell Curls + Shoulder Press (each)<br />3 Deadlifts (empty bar – build across...
Read moreBodybuilding – Thu, Jul 6
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, Jul 6
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) STRENGTH – (12:00 – 32:00)...
Read moreCrossFit WOD, July 6, 2023
CrossFit – Thu, Jul 6 Warm Up <p>Hip Halo Warm up</p><p>-into-<br />3 sets:</p><p>10 Alternating V-Ups<br />5 Tempo Air Squats<br />3 Tempo Front Squats<br />5 Scap Pull-ups<br...
Read moreBodybuilding – Wed, Jul 5
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 of 10 reps @ – RPE 5/10 (Deload...
Read moreCrossFit – Wed, Jul 5
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets) -into- 3 min 25-second Jump Rope 5-second Transition 25-second Up Downs 5-second Transition Movement...
Read moreCrossFit WOD, July 5, 2023
CrossFit – Wed, Jul 5 Warm Up <p>Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up<br />(between sets)</p><p>-into-<br />3 min</p><p>25-second Jump Rope<br />5-second...
Read moreBodybuilding – Tue, Jul 4
Open Gym Strength and Conditioning – Bodybuilding Upper body posterior 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...
Read moreCrossFit – Tue, Jul 4
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets) -into- 3 sets: 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Balls 10 Box Step Ups 5 Russian...
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