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: Weighted Pull Ups x 8-10 reps Single...
Read more3/4/2022
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are performing...
Read more3/3/2022
Open Gym Strength and Conditioning – CrossFit Active recovery Metcon (4 Rounds for calories) On machine on choice 2 Min Easy 8 Min Hard 4 Min Easy 8 Min Hard 2 Min Easy (recovery) -Rest 2 Min- 4x 3 Min Hardest 90 Sec Easy Recovery between 2...
Read more3/3/2022
Open Gym Strength and Conditioning – Functional 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...
Read more3/3/2022
Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 2 Min Easy 10 Min Hard (95 RPM) 4 Min Easy Easy Recovery “Spin” 10 Min Hard (95 RPM) 2 Min Easy Easy Recovery “Spin” -Rest 2 Min- 4x (3 Min...
Read moreCrossFit WOD, March 3, 2022
3/3/2022 Active recovery Metcon (4 Rounds for reps) On machine on choice 2 Min Easy 8 Min Hard 4 Min Easy 8 Min Hard 2 Min Easy (recovery) -Rest 2 Min- 4x 3 Min Hardest 90 Sec Easy Recovery between 2 Min Easy recovery to finish
Read more3/2/2022
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 more3/2/2022
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 more3/2/2022
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 Junkyard Dog Part 1 Junkyard Dog Part 2 3...
Read moreCrossFit WOD, March 2, 2022
3/2/2022 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 more3/1/2022
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 more3/1/2022
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated single arm...
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