Open Gym Strength and Conditioning – Bodybuilding Chest and tricep warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5...
Read moreCrossFit – Sat, Jul 15
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 10:00 Amrap 10 Single Arm Up Right Rows (each) 10 Single Arm Dumbbell Bench Press (each) 10-sec Dead Hang 150m Row (build in pace) Movement...
Read moreCrossFit – Fri, Jul 14
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- 3 sets: 10 PVC Pass Throughs 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) Strength overview Athletes will be working back and forth...
Read moreBodybuilding – Fri, Jul 14
Open Gym Strength and Conditioning – Bodybuilding 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 Shoulder Press (4 sets...
Read moreCrossFit – Thu, Jul 13
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 3 sets: 5 Kip Swings 5 Bent Over Dumbbell Rows 5 Dumbbell Muscle Cleans + Shoulder Press 5 Low Box Jumps 5 Pause Bench Press (empty bar- build...
Read moreBodybuilding – Thu, Jul 13
Open Gym Strength and Conditioning – 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 a skill...
Read moreCrossFit – Wed, Jul 12
Open Gym Strength and Conditioning – CrossFit Warm Up 2:00 Row (increase pace every 30-seconds) 2:00 Run (increase pace every 30-seconds) -into- 3 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions 5 Up Downs Movement prep/Workout prep 1...
Read moreBodybuilding – Wed, Jul 12
Open Gym Strength and Conditioning – Bodybuilding Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat (4 sets: 10 reps @ – RPE 6-7 *Rest...
Read moreBodybuilding – Tue, Jul 11
Open Gym Strength and Conditioning – Bodybuilding Back and bicep warmup (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 dog/seal pose transitions Strict Pull-ups (4...
Read moreCrossFit – Tue, Jul 11
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm-up -into- 3 sets: 30-second Assault Bike 5 1-1/4 Squats (empty bar) 5 Scap pull-ups 5 Supinated Ring Rows 10 Alternating V-Ups Strength overview Athletes will work back and...
Read moreBodybuilding – Mon, Jul 10
Open Gym Strength and Conditioning – Bodybuilding Chest and tricep warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5...
Read moreCrossFit – Mon, Jul 10
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm-up -into- 6 min AMRAP 20-second Double Under or Crossover Practice 3 Wall Ball Squats 3 Wall Ball Push Press (no squat) 3 Wall Balls 3 Clean and Jerks (empty bar –...
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