Open Gym Strength and Conditioning – Functional bodybuilding Warm-up prehab upper (No Measure) 3 Rounds of.. Hinge Row x 10 youtu.be/S3vjG6A28do Ring push up x 8 youtu.be/qPwK5i0DtJw (to scale walk forwards) Single Arm Banded Pull Over x...
Read more4/15/21
Open Gym Strength and Conditioning – Bronco Basketball Strength (upper) Bench Press (5×5@80%) Accessory (upper) Alternating SA arnold press (3×10) Alternating single arm arnold presses w/db Wide grip pull-ups (3x max...
Read moreCrossFit WOD, April 15, 2021
4/15/2021 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 more4/14/2021
Open Gym Strength and Conditioning – CrossFit ***INTRODUCING BENCHMARK THURSDAYS*** In order to keep the competitive spirit of the open flowing, we will now program benchmark workouts every Thursday! A benchmark WOD is generally considered...
Read more4/14/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Back primer A (No Measure) 2:00 of Spider Crawling 2 Rounds: 25 Left Arm Seated Banded Pull Downs 25 Right Arm Seated Banded Pull Downs 3 Rounds: 0:10 Pull-Up Hold at Top...
Read moreCrossFit WOD, April 14, 2021
4/14/2021 ***INTRODUCING BENCHMARK THURSDAYS*** In order to keep the competitive spirit of the open flowing, we will now program benchmark workouts every Thursday! A benchmark WOD is generally considered a workout standard across CrossFit...
Read more4/13/2021
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 more4/13/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up prehab upper (No Measure) 3 Rounds of.. Hinge Row x 10 youtu.be/S3vjG6A28do Ring push up x 8 youtu.be/qPwK5i0DtJw (to scale walk forwards) Single Arm Banded Pull Over x...
Read more4/13/2021
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Burgener clean 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...
Read moreCrossFit WOD, April 13, 2021
4/13/2021 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 more4/12/2021
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Burgener snatch 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...
Read more4/12/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Burgener clean 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 more