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 more8/3/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 500/400m Row -into- 3 rounds 10 tempo rings row (fast pull; 1 sec hold at top; 2 sec negative) 5 scorpions (each side) 5 iron cross (each side) 5...
Read more8/2/21
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 more8/2/21
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 more7/31/21
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 more7/31/21
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 more7/30/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Crossover Symmetry and Hip Halo Warmup Focus: Move with ntention and focus on each movement you are performing Shoulders and glutes Metcon (No...
Read more7/30/21
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 more