Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope Strength overview Athletes will be strict...
Read moreBodybuilding – Wed, Aug 9
Open Gym Strength and Conditioning – Bodybuilding Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat (4 sets: 10 Reps – RPE 6 (deload)...
Read moreCrossFit – Wed, Aug 9
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm Up -into- 3 sets: 1:00 Assault Bike (increase speed) 10 Alternating V-Ups 3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats Movement prep/Workout prep 3 sets: 5/4 Calorie...
Read moreBodybuilding – Tue, Aug 8
Open Gym Strength and Conditioning – Bodybuilding Back and bicep warmup (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitions Strict Pull-ups (4...
Read moreCrossFit – Tue, Aug 8
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo warm-up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks *...
Read moreCrossFit – Mon, Aug 7
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo warm-up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe...
Read moreBodybuilding – Mon, Aug 7
Open Gym Strength and Conditioning – Bodybuilding Back and bicep warmup (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitions Strict Pull-ups (4...
Read moreBodybuilding – Sun, Aug 6
Open Gym Strength and Conditioning – Bodybuilding Chest and tricep warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5...
Read moreBodybuilding – Sat, Aug 5
Open Gym Strength and Conditioning – Bodybuilding Glutes and core warmup (No Measure) Hip Halo Warmup -into- 3 rounds: 5 Alt. V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows Weighted Hip Thrust (Drop Sets: (week 3 of 3) 2 sets...
Read moreCrossFit – Sat, Aug 5
Open Gym Strength and Conditioning – CrossFit Warm Up 2:00 Bike (build in pace) – into – 3 rounds 10 Single Arm Up Right Row 5 Inch Worms 10 Jumping Air Squats 2 Zombie Rope CLimbs WORKOUT PREP Movement prep/Workout prep –...
Read moreBodybuilding – Fri, Aug 4
Open Gym Strength and Conditioning – Bodybuilding Arms and shoulder warmup (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extensions (light band – fast reps) -into- 2 rounds...
Read moreCrossFit – Fri, Aug 4
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High...
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