Open Gym Strength and Conditioning – CrossFit Warm Up 10 min AMRAP 30 single unders (focus arms close to the body and movement in wrists) 10-second Handstand Hold 10 Single Arm Dumbbell Shoulder Press 3 Sandbag Deadlifts (light- focus on...
Read moreCrossFit WOD, June 24, 2023
CrossFit – Sat, Jun 24 Warm Up <p>10 min AMRAP<br />30 single unders (focus arms close to the body and movement in wrists) 10-second Handstand Hold<br />10 Single Arm Dumbbell Shoulder Press<br />3 Sandbag Deadlifts...
Read moreBodybuilding – Fri, Jun 23
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 – Thu, Jun 22
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up + Banded 7’s -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) Strength overview Athletes will perform deficit...
Read moreBodybuilding – Thu, Jun 22
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 22, 2023
CrossFit – Thu, Jun 22 Warm Up <p>Hip Halo Warm up + Banded 7’s -into-<br />7 min AMRAP:<br />50m Jog</p><p>3 Inch Worms + 6 Pike Push-ups</p><p>10 Dumbbell RDL’s (each)<br />3...
Read moreBodybuilding – Wed, Jun 21
Open Gym Strength and Conditioning – Bodybuilding Warm Up 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 6/10...
Read moreCrossFit WOD, June 21, 2023
CrossFit – Wed, Jun 21 Warm Up <p>Hip Halo Warmup<br />-into-<br />3 sets:<br />10 sec row (easy)<br />10 sec row (mod)<br />10 sec row (hard)<br />4 Dumbbell Deadlifts (build across)<br />4...
Read moreBodybuilding – Tue, Jun 20
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 20, 2023
CrossFit – Tue, Jun 20 Warm Up <p>Crossover Symmetry or Banded 7’s Warm Up -into-<br />3 sets</p><p>10 Heel Toe Rocks<br />5 Low Box Jumps<br />4 Updowns to Seal Pose + Box Jump<br />5 Pause...
Read moreCrossFit – Mon, Jun 19
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm-up -into- 3 sets: 30-second Assault Bike 5 11⁄4 Squats (empty bar) 5 Scap pull-ups 5 Supinated Ring Rows 10 Alternating V-Ups Strength overview Athletes will have pause...
Read moreBodybuilding – Mon, Jun 19
Open Gym Strength and Conditioning – Bodybuilding Warm Up 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...
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