Open Gym Strength and Conditioning – Bodybuilding arms and core arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast reps)...
Read moreCrossFit – Sat, Jun 10
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- Hip Halo -into- 3 sets 30-second Row (build in pace) 10 Deadbugs 10 Downward Dog to Seal Pose 2 Sandbag Cleans (light) or Power Clean Movement prep/Workout prep 2...
Read moreCrossFit WOD, June 10, 2023
CrossFit – Sat, Jun 10 Warm Up <p>3:00 Machine -into-<br />Hip Halo -into-</p><p>3 sets<br />30-second Row (build in pace)<br />10 Deadbugs<br />10 Downward Dog to Seal Pose<br />2 Sandbag...
Read moreBodybuilding – Fri, Jun 9
Open Gym Strength and Conditioning – Bodybuilding glutes and shoulders 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...
Read moreCrossFit – Fri, Jun 9
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Warmup or Banded 7s -into- Hip Halo Warmup -into- 4 min AMRAP 30 sec single/doubles 3 Front Squat (empty bar – build across) 3 Shoulder to Overhead (empty bar...
Read moreCrossFit WOD, June 9, 2023
CrossFit – Fri, Jun 9 Warm Up <p>Crossover Symmetry Warmup or Banded 7s -into-<br />Hip Halo Warmup<br />-into-</p><p>4 min AMRAP<br />30 sec single/doubles<br />3 Front Squat (empty bar –...
Read moreCrossFit – Thu, Jun 8
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) Strength Deadlift (- Heavy Single (10-12 minutes))...
Read moreBodybuilding – Thu, Jun 8
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 WOD, June 8, 2023
CrossFit – Thu, Jun 8 Warm Up <p>Hip Halo Warm up<br />-into-<br />3 sets:<br />20-second Row<br />10 Single Arm Shoulder Press (each)<br />5 Deadlifts (empty bar – build across sets)</p>...
Read moreCrossFit – Wed, Jun 7
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 30-second Assault Bike 4 Step Ups 4 Box Jumps 5 GHD’s to parallel or Abmat Sit-ups 5 Bench Press (empty bar – build across sets) Strength upper...
Read moreBodybuilding – Wed, Jun 7
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 7 sets of 2 reps @ – RPE 9/10 *Rest...
Read moreCrossFit WOD, June 7, 2023
CrossFit – Wed, Jun 7 Warm Up <p>Hip Halo Warm up -into-<br />3 sets:<br />30-second Assault Bike 4 Step Ups</p><p>4 Box Jumps<br />5 GHD’s to parallel or Abmat Sit-ups<br />5 Bench Press...
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