Open Gym Strength and Conditioning – Bodybuilding Monostructural 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...
Read moreCrossFit – Wed, Jul 12
Open Gym Strength and Conditioning – CrossFit Warm Up 2:00 Row (increase pace every 30-seconds) 2:00 Run (increase pace every 30-seconds) -into- 3 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions 5 Up Downs Movement prep/Workout prep 1...
Read moreBodybuilding – Wed, Jul 12
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 6-7 *Rest...
Read moreBodybuilding – Tue, Jul 11
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, Jul 11
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm-up -into- 3 sets: 30-second Assault Bike 5 1-1/4 Squats (empty bar) 5 Scap pull-ups 5 Supinated Ring Rows 10 Alternating V-Ups Strength overview Athletes will work back and...
Read moreBodybuilding – Mon, Jul 10
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 10
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm-up -into- 6 min AMRAP 20-second Double Under or Crossover Practice 3 Wall Ball Squats 3 Wall Ball Push Press (no squat) 3 Wall Balls 3 Clean and Jerks (empty bar –...
Read moreCrossFit – Sat, Jul 8
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Jump Rope -into- 3 sets: 10 PVC Pass Throughs 10 Ring Rows 5 Inch Worms 6 Alternating Dumbbell Snatch 10 Alternating V-Ups Movement prep/Workout prep With Partner 2 sets: 100m Run...
Read moreBodybuilding – Sat, Jul 8
Open Gym Strength and Conditioning – Bodybuilding arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast reps) -into- 2 rounds...
Read moreCrossFit – Fri, Jul 7
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar – build across sets) Strength overview Athletes will work back and...
Read moreBodybuilding – Fri, Jul 7
Open Gym Strength and Conditioning – Bodybuilding Glutes and shoulders (No Measure) Hip Halo Warmup -into- 2 rounds 10 PVC pass throughs 5 PVC around the worlds (each direction) 10 Arm circles (each direction) 5 Down dog/seal pose...
Read moreCrossFit – Thu, Jul 6
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) STRENGTH – (12:00 – 32:00)...
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