Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
Read more5/12/22
Open Gym Strength and Conditioning – Functional bodybuilding Bike erg 30 Sec Easy (60 RPM), 30 Sec Easy (60-65 RPM) 30 Sec Easy (70 RPM), 30 Sec Mod (70-75 RPM) 30 Sec Mod (80 RPM), 30 Sec Mod (80-85 RPM) 30 Sec Mod (85 RPM), 30 Sec Hard...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 30 Sec Easy (60 RPM), 30 Sec Easy (60-65 RPM) 30 Sec Easy (70 RPM), 30 Sec Mod (70-75 RPM) 30 Sec Mod (80 RPM), 30 Sec Mod (80-85 RPM) 30 Sec Mod (85 RPM), 30 Sec Hard...
Read moreDynamic effort upper body
Open Gym Strength and Conditioning – Bronco Basketball Core 2 sets: 10 barbell roll-outs 20 lateral v-ups (10 ea) :30 L-hang Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry bands: 2 sets: 15 reps of each...
Read moreCrossFit WOD, May 12, 2022
5/12/22 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read more5/11/22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
Read more5/11/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)...
Read moreCrossFit WOD, May 11, 2022
5/11/22 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read more5/10/22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...
Read more5/10/22
Open Gym Strength and Conditioning – Functional 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...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 3 sets: 20 Double Kettlebell Overhead Walking...
Read moreCrossFit WOD, May 10, 2022
5/10/22 Warm-up Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges...
Read more