Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 perfect pushups 10 wall angels 10 plate floor press 5 scorpions (each side) Focus: Effort should be easy...
Read more8/9/21
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 more8/6/21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges...
Read more8/6/21
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 more8/6/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Crossover Symmetry and Hip Halo Warmup Focus: Move with intention and focus on each movement you are performing Shoulders and glutes Metcon (No...
Read more8/5/21
Open Gym Strength and Conditioning – Bronco Basketball Upper body push Metcon (No Measure) Barbell Strict Press 5 sets: 12 Reps; increasing across sets *Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension...
Read more8/5/21
Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY Warm-up () Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Bike erg Metcon (3 Rounds for calories) 3 Sets 1min...
Read more8/5/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 5 min single/double unders -into- 2 rounds 1 min row 1 min bike 1 min ski -rest 1:00- Focus: Moderate pacing and quality movement Monostructural/WOD...
Read more8/4/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Hip Halo Activation -into- 7 min AMRAP 7 Tempo Air Squats (2 seconds down – 1 second pause – explosive up) 7 Stepback Lunges (each side) 7 Tempo...
Read more8/4/21
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 more8/4/21
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 more8/3/21
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 more