Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read more11/11/21
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 more11/11/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Upper body push warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 15 band pull-a-parts 10 PVC Passthroughs 10 wall angels 10 tempo plate floor press (2 sec...
Read moreCrossFit WOD, November 11, 2021
Happy Veteran’s day! Thank you to all those who have served and who are currently serving. Memorial WOD CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a...
Read more11/10/21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Increasing Heart Rate and Activation – perform after the lifting 2-3 Sets 1:00 Ski (10 Damper) 25 Single Under 15 Banded Good Morning :30 Handstand Hold 10...
Read more11/10/21
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more11/10/21
Open Gym Strength and Conditioning – Functional bodybuilding Lower body push/pull 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...
Read moreCrossFit WOD, November 10, 2021
11/10/21 Warm-up Warm-up 1. Increasing Heart Rate and Activation – perform after the lifting 2-3 Sets 1:00 Ski (10 Damper) 25 Single Under 15 Banded Good Morning :30 Handstand Hold 10 Hanging Scap Retraction 8 Kip to Swing 4 Strict Pull Up...
Read more11/9/21
Open Gym Strength and Conditioning – Functional bodybuilding upper body pull 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...
Read more11/9/21
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more11/9/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Burgener clean warm-up (No Measure) Barbell Prep A) Burgener Warm Up Clean – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and...
Read moreCrossFit WOD, November 9, 2021
11/9/21 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