CrossFit – Fri, Jun 16 Warm Up <p>Hip Halo Warm up<br />-into-<br />3 sets:<br />30-sec Jump Rope<br />5 Updowns to Seal Pose<br />3 Deadlifts (empty bar – 20-sec tempo rise) 8 Pike...
Read moreBodybuilding – Thu, Jun 15
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 15
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 1:00 Machine 10 Alternating V-ups 5 Low Box Jumps 5 Tempo Bench Press (empty bar – focus on bar path) strength overview...
Read moreCrossFit WOD, June 15, 2023
CrossFit – Thu, Jun 15 Warm Up <p>Crossover Symmetry or Banded 7’s Warm Up -into-<br />3 sets:<br />1:00 Machine</p><p>10 Alternating V-ups<br />5 Low Box Jumps<br />5 Tempo Bench Press (empty...
Read moreCrossFit – Wed, Jun 14
Open Gym Strength and Conditioning – CrossFit Warm Up 8 min AMRAP 30 sec Row (easy) 20 sec Row (mod) 10 sec row (hard) 4 Up-downs to seal pose + step/jump over rower 2 Double Dumbbell Snatch (lightweight – build across) 2 Double...
Read moreBodybuilding – Wed, Jun 14
Open Gym Strength and Conditioning – Bodybuilding Leg day 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...
Read moreCrossFit WOD, June 14, 2023
CrossFit – Wed, Jun 14 Warm Up <p>8 min AMRAP<br />30 sec Row (easy)<br />20 sec Row (mod)<br />10 sec row (hard)<br />4 Up-downs to seal pose + step/jump over rower<br />2 Double Dumbbell Snatch...
Read moreCrossFit – Tue, Jun 13
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 overview Strength: Athletes will be...
Read moreBodybuilding – Tue, Jun 13
Open Gym Strength and Conditioning – Bodybuilding Warm Up 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...
Read moreCrossFit WOD, June 13, 2023
CrossFit – Tue, Jun 13 Warm Up <p>Hip Halo Warm up</p><p>-into-<br />3 sets:<br />10 Alternating V-Ups</p><p>5 Tempo Air Squats<br />3 Tempo Front Squats</p><p>5 Scap...
Read moreBodybuilding – Mon, Jun 12
Open Gym Strength and Conditioning – Bodybuilding Upper body anterior 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...
Read moreCrossFit WOD, June 12, 2023
CrossFit – Mon, Jun 12 Warm Up <p>10 sets<br />“Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is...
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