Open Gym Strength and Conditioning – Bronco Basketball Warm-up Cotton eyed Joe (No Measure) 2 minutes of baseline to baseline -then- High knees x2 butt kicks x2 quick feet karaoke x2 high knee skip x2 quick feet karaoke w/high knee x2 side...
Read more3/13/2021
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Crossover Symmetry Activation 2. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Row 5 Inchworm w/Push-Up 10 Box Jump w/Step Dwon 10 Single Arm Deadlift...
Read moreTBD…any guesses?!
Open Gym Strength and Conditioning – CrossFit 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 R/L * 10...
Read more3/12/2021
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 moreREST or bodybuilding (optional) Who’s ready for 21.1?!
Open Gym Strength and Conditioning – CrossFit OG (class and compete) Metcon (Weight) 3 sets 20 hip ext with 2 second pause at top 50’ banded lateral side step both ways 50’ banded monster walk forward and backward 20 sumo banded good...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read more3/11/2021
Open Gym Strength and Conditioning – Functional bodybuilding Shoulder primer C 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...
Read more3/11/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up 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...
Read more3/10/2021
Open Gym Strength and Conditioning – Functional bodybuilding Back primer c 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...
Read more3/10/2021
Open Gym Strength and Conditioning – Bronco Basketball 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 more3/10/2021
Open Gym Strength and Conditioning – CrossFit OG class Metcon (No Measure) 20 Minute EMOM Minute 1: 15 Abmat Sit-Ups Minute 2: 5 Burpee Pull Ups Minute 3: 5 Sandbag Cleans (100/70) (OR 5 Power Cleans 135/95) Minute 4: 10/7 Calorie Bike...
Read more3/10/2021
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 more