Open Gym Strength and Conditioning – Functional bodybuilding Back primer C (No Measure) 20 Bent Over Up/Out/In 2 Rounds 8 Archer Ring Row Left 8 Archer Ring Row Right 2 Rounds 0:30s Banded Press Down Hold (slightly bent elbow, lats on) 20...
Read more3/31/2021
Open Gym Strength and Conditioning – Bronco Basketball General warmup (upper) (No Measure) 0:00-3:50 (20 seconds of work…15 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees mountain climbers windmills forward...
Read more3/30/2021
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 more3/30/2021
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 more3/30/2021
Open Gym Strength and Conditioning – Functional bodybuilding Chest primer A (No Measure) 2 Rounds: 30 Back Slaps 20 Hi Jack/Jill 10 Inchworm Walk-Outs + Push-Up 1 Round: 25 Left Arm Banded Chest Fly with 1s Pause 25 Right Arm Banded Chest...
Read more3/29/2021…21.3/21.4 make up/redo’s today
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 more3/29/2021
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 more3/29/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Leg Primer C (No Measure) 20 each side Over Unders 2 Rounds 15 Contralateral Single Leg Deadlifts Left 15 Contralateral Single Leg Deadlifts Right 2 Rounds 0:30s Glute...
Read more3/29/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up PVC warm-up (full body) (No Measure) Warm-up with PVC 10 reps x 2 pass throughs windmills good mornings sotts press leg kicks (both) hip circles (both) thoracic pipe stretch...
Read more21.3!!! Last week of the open! Keep your head down and finish OG strong!
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 more3/26/2021
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 more3/25/2021
Open Gym Strength and Conditioning – CrossFit 21.3 will be released tonight! Any predictions? Active recovery Metcon (Distance) BikeErg 4 sets: 1min at hard (standing) 1min at mod 1min at hard (seated) 1min at mod 1min at hard (seated) 1min...
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