CrossFit – Tue, Jul 4 Warm Up <p>Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up<br />(between sets)</p><p>-into-<br />3 sets:</p><p>5 Wall Ball Front Squats<br />5 Wall Ball...
Read moreCrossFit – Mon, Jul 3
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Activation -into- 3 sets: 6 up-downs to box step up (total) 10 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 11⁄4 Squats (empty bar) Strength overview Athletes...
Read moreCrossFit WOD, July 3, 2023
CrossFit – Mon, Jul 3 Warm Up <p>Hip Halo Activation</p><p>-into-<br />3 sets:</p><p>6 up-downs to box step up (total)<br />10 PVC Pass Throughs<br />5 PVC Around the Worlds (each...
Read moreBodybuilding – Sun, Jul 2
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 – Sat, Jul 1
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets 1:00 Row 3 Muscle Snatch (empty bar) 3 Snatch Push Press (empty bar) 3 Overhead Squats (empty bar) 1 Zombie Rope Climb 8 Pike...
Read moreCrossFit WOD, July 1, 2023
CrossFit – Sat, Jul 1 Warm Up <p>Crossover Symmetry or Banded 7’s + Hip Halo</p><p>-into-<br />3 sets<br />1:00 Row</p><p>3 Muscle Snatch (empty bar)<br />3 Snatch Push Press (empty...
Read moreCrossFit – Fri, Jun 30
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...
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