Open Gym Strength and Conditioning – Teens Warm Up Hip Halo Warm Up -into- 3 Sets: 10 Box Step Ups 10 Kip Swings 10 Bird Dogs 5 Muscle Cleans 5 Back Squats Strength overview Athletes are back squatting a heavy 3 rep. Encourage athletes to...
Read moreBodybuilding – Fri, Aug 18
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 18, 2023
CrossFit – Fri, Aug 18 Warm Up <p>Hip Halo Warm Up</p><p>-into-<br />3 Sets:</p><p>10 Box Step Ups<br />10 Kip Swings<br />10 Bird Dogs<br />5 Muscle Cleans<br />5 Back...
Read moreCrossFit – Thu, Aug 17
Open Gym Strength and Conditioning – CrossFit Hinshaw warm-up volume 2 (No Measure) Hinshaw Warm up Perform each drill for 10m out, then walk back 1. High knee karaoke (over, over, walk, walk) 2. Over hurdle (heel, toe) 3. Knee to chest 4...
Read moreBodybuilding – Thu, Aug 17
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 WOD, August 17, 2023
CrossFit – Thu, Aug 17 Hinshaw warm-up volume 2 <p>Hinshaw Warm up<br />Perform each drill for 10m out, then walk back<br />1. High knee karaoke (over, over, walk, walk)<br />2. Over hurdle (heel, toe)<br />3...
Read moreCrossFit – Wed, Aug 16
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks *...
Read moreBodybuilding – Wed, Aug 16
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: 10 Reps – RPE 8 *Rest...
Read moreCrossFit WOD, August 16, 2023
CrossFit – Wed, Aug 16 Warm Up <p>Crossover Symmetry or Banded 7’s + Hip Halo warm up</p><p>-into-<br />3 sets:</p><p>5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5...
Read moreCrossFit – Tue, Aug 15
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe...
Read moreBodybuilding – Tue, Aug 15
Open Gym Strength and Conditioning – Bodybuilding Back and bicep warmup (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 transitions Strict Pull-ups (4...
Read moreCrossFit WOD, August 15, 2023
CrossFit – Tue, Aug 15 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...
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