Open Gym Strength and Conditioning – Bodybuilding Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds...
Read moreCrossFit – Sat, Jul 1
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets 1:00 Row 3 Muscle Snatch (empty bar) 3 Snatch Push Press (empty bar) 3 Overhead Squats (empty bar) 1 Zombie Rope Climb 8 Pike...
Read moreCrossFit – Fri, Jun 30
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-ups Strength overview Athletes will work back and forth between...
Read moreCrossFit – Thu, Jun 29
Open Gym Strength and Conditioning – CrossFit Warm Up Tabata Bike (8 sets) Build in pace (80% of workout pace) -into- 3 sets: 10 Kip Swings 5 Hanging Knee Raises 2 Sandbag Deadlifts + 5-sec Hold (build-in weight) Movement prep/Workout...
Read moreBodybuilding – Thu, Jun 29
Open Gym Strength and Conditioning – Bodybuilding 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 game of trying to...
Read moreCrossFit – Wed, Jun 28
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 1:00 Row 10 Deadbugs 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each side) Strength...
Read moreBodybuilding – Wed, Jun 28
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 (1 sets of 1 reps @ – RPE 10/10...
Read moreBodybuilding – Tue, Jun 27
Open Gym Strength and Conditioning – Bodybuilding Upper Body Posterior (Back & Triceps) (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...
Read moreCrossFit – Mon, Jun 26
Open Gym Strength and Conditioning – CrossFit Warm Up 2 sets: 1:00 Bike 1:00 Run 1:00 Ski -into- Build up on Manmaker weight Movement prep/Workout prep 1 set: 20-sec Bike (workout pace) 20-sec Run (workout pace) 20-sec Ski (workout pace) 1...
Read moreBodybuilding – Mon, Jun 26
Open Gym Strength and Conditioning – Bodybuilding Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds...
Read moreCrossFit – Sat, Jun 24
Open Gym Strength and Conditioning – CrossFit Warm Up 10 min AMRAP 30 single unders (focus arms close to the body and movement in wrists) 10-second Handstand Hold 10 Single Arm Dumbbell Shoulder Press 3 Sandbag Deadlifts (light- focus on...
Read moreBodybuilding – Fri, Jun 23
Open Gym Strength and Conditioning – Bodybuilding glutes and shoulders Glutes and shoulders (No Measure) Hip Halo Warmup -into- 2 rounds 10 PVC pass throughs 5 PVC around the worlds (each direction) 10 Arm circles (each direction) 5 Down...
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