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...

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 –...

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...

Open Gym Strength and Conditioning – CrossFit OG class Metcon (2 Rounds for time) 2 Sets 21-15-9 Cal Row push-ups -Rest 3:00- 21-15-9 Cal Row Pull-ups *3 Min Rest between sets. OG Compete Metcon (2 Rounds for time) 2 Sets 21-15-9 Cal...

Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 2 Min Easy, 1 Min Hard (85-95 RPM) 30 Sec Easy Recovery 1 Min Hard (95 RPM) 30 Sec Easy Recovery 1 Min Hard (95-100 RPM) 30 Sec Easy Recovery 1 Min Hard (95 RPM) 30 Sec...

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)...