Open Gym Strength and Conditioning – Functional bodybuilding Monostructural/WOD Warm-up Warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Focus: Rowling is a skill game of trying...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg Warm-up Metcon (No Measure) 3min easy, 2min easy/mod, 1min mod 15sec hard, 45sec easy, 15sec harder, 45sec easy, 15sec hardest, 45sec easy, -Rest 3 minutes- 1min at...
Read more8/18/21
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...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull 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...
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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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more8/17/21
Open Gym Strength and Conditioning – CrossFit Upper body push warmup 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...
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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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more8/17/21
Open Gym Strength and Conditioning – Functional bodybuilding Upper body pull warmup Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated...
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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 more8/16/21
Open Gym Strength and Conditioning – Mayhem Burgener Strength Movement prep Metcon (No Measure) 3 Sets: – 7 Goblet Hold Cossack Squat (each leg) – 20 second push up (10 seconds on way up & 10 seconds on the way down)...
Read more8/14/21
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 more8/14/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 3 rounds 10/7 cal row 15 bent over plate rows 10/7 cal ski 15 floor plate press -into- 2 rounds 10 PVC pass throughs 10 PVC around the worlds 10 Arm...
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