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 more5/7/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Still Got the Lightning Dynamic Warm Up (No Measure) Knee Hugs, 4 Each Leg Heel to Butt Raise, 4 Each Leg Forearm to In-step into Hamstring Stretch, 4 each Leg Lunge With...
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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 more5/6/21
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...
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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 more5/6/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder prehab: Pressing (No Measure) 3 Rounds of… 30 Reps each arm Light Banded External Rotation (shoulder height/light band) 10 Single Arm Arnold Press with a 3s...
Read moreBODYBUILDING (OPTIONAL)
Open Gym Strength and Conditioning – Mayhem Burgener Strength OG bodybuilding Metcon (Weight) Bench/Strict Pull Up Work to moderate heavy 5 and do 3 sets 245/90 4 sets 12 Dumbbell bench (moderate/heavy) 12 T bar row (moderate/heavy) 4 sets...
Read more5/5/21
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 more5/5/21
Open Gym Strength and Conditioning – Functional bodybuilding Back primer c Chest Supported Row / Wide Grip Pull-Up Superset (db weight) 4 Sets 20 Chest Supported Rows (moderate load) –immediately into– 10 Wide Grip Pull-Ups...
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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 more5/4/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Chest primer C (No Measure) 30 Banded Pull Aparts (chest level) 30 Banded Pull Aparts (underhand, 45°) 30 Banded Pull Aparts (vertical, behind the neck) 2 Rounds 15 DB...
Read more5/4/21
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 more