Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body push warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 15 band pull-a-parts 10 PVC Passthroughs 10 wall angels 10 tempo plate floor press (2 sec...
Read more9/20/21
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...
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Open Gym Strength and Conditioning – Bronco Basketball 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 windmills...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast...
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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...
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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 more9/17/21
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...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are performing...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up clean progressions power clean + squat clean (5×2) Shoulder Press (5-3-1-5-3-1-3) after each set perform 12 db push press Deadlift (5-3-1-5-3-1-3)
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Open Gym Strength and Conditioning – Mayhem Burgener Strength
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Open Gym Strength and Conditioning – Bronco Basketball Daily motivation “Make each day your masterpiece.” -John Wooden- Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges...
Read more9/15/21
Open Gym Strength and Conditioning – Functional bodybuilding Strength (lower) 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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