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 more7/9/21
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 more7/8/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 15-10-5 Cal Row Cal Ski Cal Bike -into- 3 Rounds 10 PVC Passthroughs 10 PVC Around the Worlds 5 Iron Cross Floor Stretch (each side) 5 Scorpion Floor...
Read more7/8/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up General warmup (upper) (No Measure) 2 rounds: (20 seconds of work…10 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees horizontal hug and open...
Read more7/8/21…DON’T FORGET OUR STRETCH AND FLEX CLASS EVERY THURSDAY AND SATURDAY AT 8AM!!!
Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY 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 moreREST OR ACTIVE RECOVERY (SEE CROSSFIT)
Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read more7/7/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 100 cal Bike erg: Choose your pace and feel free to alternate between standing and seated if you are able. -into- Hip Halo Activation *Focus: Effort...
Read more7/7/21
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 more7/7/21
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 more7/6/21
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 more7/6/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 50 cal row: (start damper at 1 and increase by 2 damper settings every 10 calories) -into- 3 rounds: 10 Seated Band Rows (each side) 10 Banded...
Read more7/5/21
Open Gym Strength and Conditioning – CrossFit Warm-up () OG class Metcon (Time) 10 rounds 200m Run 1 Rope Climb (only go 1/2 up the rope OR perform 3 sit pull to stand on rope) -Rest 1:1- 10 rounds 200m Run 5 burpee pull-upssubtract rest...
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