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...
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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...
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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...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 4 rounds 1 round Rowling (5 max penalty burpees) 5 world’s greatest stretch (each side) 100m jog 10 sec handstand hold (or double DB overhead hold)...
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Open Gym Strength and Conditioning – Functional bodybuilding 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...
Read more7/9/21
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 more7/9/21
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 more7/8/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 15-10-5 Cal Row Cal Ski Cal Bike -into- 3 Rounds 10 PVC Passthroughs 10 PVC Around the Worlds 5 Iron Cross Floor Stretch (each side) 5 Scorpion Floor...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up General warmup (upper) (No Measure) 2 rounds: (20 seconds of work…10 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees horizontal hug and open...
Read more7/8/21…DON’T FORGET OUR STRETCH AND FLEX CLASS EVERY THURSDAY AND SATURDAY AT 8AM!!!
Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY 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...
Read moreREST OR ACTIVE RECOVERY (SEE CROSSFIT)
Open Gym Strength and Conditioning – Mayhem Burgener Strength
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 100 cal Bike erg: Choose your pace and feel free to alternate between standing and seated if you are able. -into- Hip Halo Activation *Focus: Effort...
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