Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-10:00 Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep A) Burgener Warm up Snatch – 3-5 reps at...
Read more6/7/22
Open Gym Strength and Conditioning – MBMS football Dynamic warmup Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating leg raises from plank...
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Open Gym Strength and Conditioning – Functional 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...
Read more6/6/22
Open Gym Strength and Conditioning – Functional 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...
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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. Movement Prep 1-2 Sets of Front Squat Skill Transfer...
Read moreMax effort day (lower)
Open Gym Strength and Conditioning – Bronco Basketball Dynamic warmup Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating leg raises from plank...
Read more6/6/22
Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-12:00 Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 sets 1:00...
Read more6/4/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up 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...
Read more6/4/22
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. Movement Prep Junkyard Dog Part 1 Junkyard Dog Part 2 3...
Read more6/3/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up 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...
Read more6/3/22
Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-10:00 Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep Burgener Warm Up Clean Front Squat Skill Transfer...
Read more6/2/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up 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...
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