Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...
Read more11/1/21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
Read more11/1/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse...
Read more11/1/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body push warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 15 band pull-a-parts 10 PVC Passthroughs 10 wall angels 10 tempo plate floor press (2 sec...
Read more11/1/21
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Barbell primer 3 SETS: 50ft Farmer Carry. Every 10 ft perform 5 Kettlebell deadlifts. 50 ft Double Kettlebell Front Rack Carry. Every 10 ft perform 4 front rack reverse...
Read more10/30/2021
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...
Read more10/30/21
Open Gym Strength and Conditioning – Functional 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 –...
Read more10/30/21
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more10/29/21
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more10/29/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up str: Agility warmup (No Measure) Agility warm-ups Side lateral steps with push off side lateral shuffle with pause on whistle run shuffle opposite back pedal back pedal/run hip...
Read more10/29/2021
Open Gym Strength and Conditioning – CrossFit “Webb” (AMRAP – Rounds and Reps) “WEBB” AMRAP 30: 10 burpee pull-ups 29 alternating lunges 20 air squats If you’ve got a twenty pound vest or body armor, wear...
Read more10/28/2021
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 more