Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 3 sets 40-second Row 20-second Single Unders 5 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 Scap Pull Ups 5 Pike Push Ups Strength...
Read moreBodybuilding – Thu, Aug 3
Open Gym Strength and Conditioning – Bodybuilding monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is a skill game of trying to...
Read moreCrossFit – Wed, Aug 2
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- Burgener Warm Up + Skill Transfer: * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean...
Read moreBodybuilding – Wed, Aug 2
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) Drop set: back squat (Drop Sets: (week 3 of 3) 2...
Read moreCrossFit – Tue, Aug 1
Open Gym Strength and Conditioning – CrossFit Warm Up 1 Round Through 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd...
Read moreBodybuilding – Mon, Jul 31
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 moreCrossFit – Mon, Jul 31
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 6 min AMRAP 30 sec bike 5 Double DB Deadlifts (build across) 5 Double DB Hang Power Clean (build across) 5 Double Shoulder to Overhead (build across) Movement...
Read moreCrossFit – Fri, Jul 28
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 6 min AMRAP 30-second Bike (easy pace) 5 Deadlifts (empty bar – build across sets) 10 Single Arm Dumbbell Shoulder Press (each) Strength overview Athletes...
Read moreBodybuilding – Fri, Jul 28
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 moreReign baseball – Fri, Jul 28
Open Gym Strength and Conditioning – Reign baseball Running warm-up (No Measure) Mobility 10 reps of each: over and reach scorpions mid split and reach 50 ft incremements High knee karaoke (over, over, walk, walk) Over hurdle (heel, toe)...
Read moreCrossFit – Thu, Jul 27
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- Burgener Warm Up + Skill Transfer: * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean...
Read moreBodybuilding – Thu, Jul 27
Open Gym Strength and Conditioning – Bodybuilding monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is a skill game of trying to...
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