Open Gym Strength and Conditioning – Bodybuilding arms and core 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)...
Read moreBodybuilding – Fri, Jun 9
Open Gym Strength and Conditioning – Bodybuilding glutes and shoulders 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...
Read moreCrossFit – Fri, Jun 9
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Warmup or Banded 7s -into- Hip Halo Warmup -into- 4 min AMRAP 30 sec single/doubles 3 Front Squat (empty bar – build across) 3 Shoulder to Overhead (empty bar...
Read moreCrossFit – Thu, Jun 8
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) Strength Deadlift (- Heavy Single (10-12 minutes))...
Read moreBodybuilding – Thu, Jun 8
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, Jun 7
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 30-second Assault Bike 4 Step Ups 4 Box Jumps 5 GHD’s to parallel or Abmat Sit-ups 5 Bench Press (empty bar – build across sets) Strength upper...
Read moreBodybuilding – Wed, Jun 7
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 7 sets of 2 reps @ – RPE 9/10 *Rest...
Read moreCrossFit – Tue, Jun 6
Open Gym Strength and Conditioning – CrossFit Warm Up Hinshaw warmup (12-15 mins) -into- 3 sets: 100m Run (Build up to 80% of sprint speed) -rest 1 minute between sets- Freedom Big bird (10 Rounds for time) 10x100m Sprint (Or 8x25ft...
Read moreBodybuilding – Tue, Jun 6
Open Gym Strength and Conditioning – Bodybuilding Upper Body Posterior (Back & Triceps) (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...
Read moreCrossFit – Mon, Jun 5
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up 1:00 Machine -into- 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar – build across sets) 2 sets: 5/4 Calorie...
Read moreCrossFit – Sat, Jun 3
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- 3 sets: 30-second Jump Rope 10 GHDs (Parallel) 10 Deadbugs 5 Suitcase Deadlifts (each) WORKOUT PREP 3 sets: 10 Double Unders (each) 5 GHD’s 3 Deadlifts (build in...
Read moreCrossFit – Fri, Jun 2
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 3 sets: 5 Up-Downs to Seal Pose 8 Box Step ups 5 Back Squats (build across to working weight) WK prep 2 sets: 2 Burpee Box Jump Overs (each) 3 Back Squats Freedom...
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