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 moreTBD…any guesses?!
Open Gym Strength and Conditioning – CrossFit 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 R/L * 10...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read more3/11/2021
Open Gym Strength and Conditioning – Functional bodybuilding Shoulder primer C Shoulder primer c (No Measure) 30 Alternating Prisoner Swims 30 Face Down Shoulder Swims 15 Dive Bomber Push-Ups 3 Rounds 0:30s Child’s Pose (thumbs up) 30...
Read more3/11/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up 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...
Read moreREST or bodybuilding (optional) Who’s ready for 21.1?!
Open Gym Strength and Conditioning – CrossFit OG (class and compete) Metcon (Weight) 3 sets 20 hip ext with 2 second pause at top 50’ banded lateral side step both ways 50’ banded monster walk forward and backward 20 sumo banded good...
Read more3/10/2021
Open Gym Strength and Conditioning – Functional bodybuilding Back primer c Back primer C (No Measure) 20 Bent Over Up/Out/In 2 Rounds 8 Archer Ring Row Left 8 Archer Ring Row Right 2 Rounds 0:30s Banded Press Down Hold (slightly bent elbow...
Read more3/10/2021
Open Gym Strength and Conditioning – Bronco Basketball 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 more3/10/2021
Open Gym Strength and Conditioning – CrossFit OG class Metcon (No Measure) 20 Minute EMOM Minute 1: 15 Abmat Sit-Ups Minute 2: 5 Burpee Pull Ups Minute 3: 5 Sandbag Cleans (100/70) (OR 5 Power Cleans 135/95) Minute 4: 10/7 Calorie Bike...
Read more3/10/2021
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 more3/9/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Hip activation bands 3. Movement Prep/Activation and...
Read more3/9/2021
Open Gym Strength and Conditioning – CrossFit 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 Forward/Backwards...
Read more