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 more4/5/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Leg primer B (No Measure) 2 Rounds 0:30 Straddle Center 0:30 Straddle Right 0:30 Straddle Left 0:30 Groin Stretch 2 Rounds 20 Windmill Toe Touches 20 Sliding Lateral...
Read more4/3/2021
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 more4/3/2021
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 more4/2/2021
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 more4/2/2021
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 more4/2/2021
Open Gym Strength and Conditioning – Functional bodybuilding General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse...
Read more4/01/2021
Open Gym Strength and Conditioning – CrossFit Active recovery Metcon (Distance) On machine of choice 4 sets: 6x (2min at mod, 30sec at hard) -No rest b/t reps- -Rest 2min at easy b/t sets- OG bodybuilding Metcon (No Measure) 4 sets (for...
Read more4/1/2021
Open Gym Strength and Conditioning – Functional bodybuilding 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 Alternating...
Read more4/1/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Back squat warm-up (No Measure) 3 rounds: 1/2 gym bleacher run (up stairs…across…and down.) 10 air squats 10 walking lunges (5 each leg) Strength (lower) Back Squat...
Read moreRest day or active recovery (see CrossFit tab)
Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read more3/31/2021
Open Gym Strength and Conditioning – Mayhem Burgener Strength 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...
Read more