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 more5/7/22
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...
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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 more5/6/22
Open Gym Strength and Conditioning – CrossFit This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to...
Read more5/6/22
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 3 sets: 7 Barbell Back Rack Box Step Ups (each...
Read more5/6/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge &...
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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...
Read more5/5/22
Open Gym Strength and Conditioning – CrossFit This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to...
Read more5/5/22
Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read moreWeek 12 session 16 (max effort upper)
Open Gym Strength and Conditioning – Bronco Basketball Core 2 sets: 10 side plank w/ leg abduction (ea side) 10 hanging leg raises 10 elbow to hands plank Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry...
Read more5/4/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)...
Read more5/4/22
Open Gym Strength and Conditioning – Bronco Basketball Dynamic warmup Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge...
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