Open Gym Strength and Conditioning – Aerobic Capacity Running warm-up (No Measure) 1. Hinshaw Warm up Hinshaw warm up written out Perform each drill for 10m out, then walk back High knee karaoke (over, over, walk, walk) Over hurdle (heel...
Read more3/18/22
Open Gym Strength and Conditioning – CrossFit Warm-up 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 Glute Bridges...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 3 sets: Weighted Pull Up + Chin over bar Knee Up: (1+1) x 5 reps...
Read more3/17/22
Open Gym Strength and Conditioning – CrossFit Warm-up 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 Glute Bridges...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength ACTIVE RECOVERY OR REST!
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Open Gym Strength and Conditioning – CrossFit Warm-up 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 Glute Bridges...
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Open Gym Strength and Conditioning – Aerobic Capacity Warm-up Assault Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec...
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Open Gym Strength and Conditioning – Functional bodybuilding Lower body push/pull Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep Junkyard Dog Part 1 Junkyard Dog Part 2 3. Barbell Prep 3 sets: 3...
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Open Gym Strength and Conditioning – Aerobic Capacity Row warm-up (No Measure) 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint Row “2k PR paced” workouts Metcon (No Measure) 3x (400m at...
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Open Gym Strength and Conditioning – Functional bodybuilding upper body pull Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated single...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 3 sets: 20 Steps Front Rack barbell Walking Lunge (heavy) 8-10 Two...
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