Open Gym Strength and Conditioning – Functional bodybuilding General Flow General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles...
Read moreCrossFit WOD, March 19, 2021
3/19/2021 Muscle Clean (5-4-3-2-1) Clean + Jerk Dip + Jerk (4-4-3-3) Shoulder Press (- 3×5 – Perform 10 strict HSPU in between sets.) Deadlift (5×3 (climbing in weight)) Power Snatch (- 2×5+5+5 power snatch ) How to approach...
Read more21.2 tonight!! Either take the day off or active recovery
Open Gym Strength and Conditioning – CrossFit Metcon (No Measure) BikeErg 3 sets: 2min at easy 4min at mod/fast 4min at fast 4min at mod/fast 5min at easy b/t sets”
Read more3/18/2021
Open Gym Strength and Conditioning – Functional bodybuilding rehab 3 (No Measure) 3 Rounds Through of… -Reach roll Lift 5 reps each arm -Single Arm DB High Pull with a 2 second negative 10 reps each arm -30 Second Bar Hang...
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Open Gym Strength and Conditioning – Bronco Basketball General warmup (upper) (No Measure) 0:00-3:50 (20 seconds of work…15 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees mountain climbers windmills forward...
Read moreCrossFit WOD, March 18, 2021
21.2 tonight!! Either take the day off or active recovery Weightlifting
Read more3/17/2021
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 more3/17/2021
Open Gym Strength and Conditioning – Functional bodybuilding Back primer B (No Measure) 20 Reps each side Beast Shoot Throughs 2 Rounds: 30 Bent Over SeeSaw DB Rows (light weight) 0:30 Rest 2 Rounds: 100ft. Bottoms Up KB Walk Left 100ft...
Read more3/17/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) Warm-up with PVC 10 reps x 2 pass throughs windmills good mornings sotts press leg kicks (both) hip circles (both) thoracic pipe stretch pike stretch...
Read moreCrossFit WOD, March 17, 2021
3/17/2021 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 more3/16/2021
Open Gym Strength and Conditioning – Functional bodybuilding Chest primer B (No Measure) 2 Rounds: :30 Down Dog -( Seated use Puppy Stretch – youtube.com/watch?v=i1-bFRjloeI ) 20 Alternating Scorpions 2 Rounds: 25 Left Arm Banded...
Read moreCrossFit WOD, March 16, 2021
3/16/2021 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...
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