Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm-up -into- 3 sets: 30-second Assault Bike 5 11⁄4 Squats (empty bar) 5 Scap pull-ups 5 Supinated Ring Rows 10 Alternating V-Ups Strength overview Athletes will have pause...
Read moreBodybuilding – Mon, Jun 19
Open Gym Strength and Conditioning – Bodybuilding Warm Up 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...
Read moreCrossFit – Sat, Jun 17
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Or Banded 7’s -into- 10:00 Amrap 45-second Row 5 Muscle Snatch (empty bar) 5 Push Press (empty bar) 5 Up Downs Movement prep/Workout prep With a partner: 3 sets: 5/4...
Read moreBodybuilding – Sat, Jun 17
Open Gym Strength and Conditioning – Bodybuilding arms and core arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast reps)...
Read moreCrossFit – Fri, Jun 16
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns to Seal Pose 3 Deadlifts (empty bar – 20-sec tempo rise) 8 Pike Push-ups Strength overview Athletes will perform...
Read moreBodybuilding – Fri, Jun 16
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...
Read moreCrossFit – Thu, Jun 15
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 1:00 Machine 10 Alternating V-ups 5 Low Box Jumps 5 Tempo Bench Press (empty bar – focus on bar path) strength overview...
Read moreBodybuilding – Thu, Jun 15
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, Jun 14
Open Gym Strength and Conditioning – CrossFit Warm Up 8 min AMRAP 30 sec Row (easy) 20 sec Row (mod) 10 sec row (hard) 4 Up-downs to seal pose + step/jump over rower 2 Double Dumbbell Snatch (lightweight – build across) 2 Double...
Read moreBodybuilding – Wed, Jun 14
Open Gym Strength and Conditioning – Bodybuilding Leg day 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 (7 sets of 2 reps @ – RPE 9/10...
Read moreCrossFit – Tue, Jun 13
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) Strength overview Strength: Athletes will be...
Read moreBodybuilding – Tue, Jun 13
Open Gym Strength and Conditioning – Bodybuilding Warm Up 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...
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