Open Gym Strength and Conditioning – Functional bodybuilding rehab 3 (No Measure) 3 Rounds Through of… -Reach roll Lift 5 reps each arm -Single Arm DB High Pull with a 2 second negative 10 reps each arm -30 Second Bar Hang...
Read more3/18/2021
Open Gym Strength and Conditioning – Bronco Basketball General warmup (upper) (No Measure) 0:00-3:50 (20 seconds of work…15 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees mountain climbers windmills forward...
Read more21.2 tonight!! Either take the day off or active recovery
Open Gym Strength and Conditioning – CrossFit Metcon (No Measure) BikeErg 3 sets: 2min at easy 4min at mod/fast 4min at fast 4min at mod/fast 5min at easy b/t sets”
Read more3/17/2021
Open Gym Strength and Conditioning – Functional bodybuilding Back primer B (No Measure) 20 Reps each side Beast Shoot Throughs 2 Rounds: 30 Bent Over SeeSaw DB Rows (light weight) 0:30 Rest 2 Rounds: 100ft. Bottoms Up KB Walk Left 100ft...
Read more3/17/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) Warm-up with PVC 10 reps x 2 pass throughs windmills good mornings sotts press leg kicks (both) hip circles (both) thoracic pipe stretch pike stretch...
Read more3/17/2021
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 more3/16/2021
Open Gym Strength and Conditioning – Functional bodybuilding Chest primer B (No Measure) 2 Rounds: :30 Down Dog -( Seated use Puppy Stretch – youtube.com/watch?v=i1-bFRjloeI ) 20 Alternating Scorpions 2 Rounds: 25 Left Arm Banded...
Read more3/15/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Cotton eyed Joe (No Measure) 2 minutes of baseline to baseline -then- High knees x2 butt kicks x2 quick feet karaoke x2 high knee skip x2 quick feet karaoke w/high knee x2 side...
Read more3/15/2021
Open Gym Strength and Conditioning – CrossFit Wow! What an awesome experience for Open Gym members with 21.1. Whether this was your first open workout or not, the atmosphere was electric. Thank you all for coming out Friday night and...
Read more3/15/2021
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 more3/15/2021
Open Gym Strength and Conditioning – Functional bodybuilding Leg primer B (No Measure) 2 Rounds 0:30 Straddle Center 0:30 Straddle Right 0:30 Straddle Left 0:30 Groin Stretch 2 Rounds 20 Windmill Toe Touches 20 Sliding Lateral Lunges 2...
Read more3/13/2021
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Crossover Symmetry Activation 2. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Row 5 Inchworm w/Push-Up 10 Box Jump w/Step Dwon 10 Single Arm Deadlift...
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