Open Gym Strength and Conditioning – Bodybuilding glutes and shoulders Shoulder Press (6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week) *Rest 2:00-2:30 b/t sets ) Weighted Hip Thrust (6 sets of 4 reps @ – RPE...
Read moreCrossFit – Thu, Jun 1
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 4 min AMRAP 4 Single Arm Dumbbell Push Press 4 Kettlebell Swings 4x25ft Shuttle Run WK prep 1 set: 5 Dumbbell Push Press 5...
Read moreBodybuilding – Thu, Jun 1
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 moreBodybuilding – Wed, May 31
Open Gym Strength and Conditioning – Bodybuilding Leg day 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 6 sets of 4 reps @ – RPE 8.5/10...
Read moreCrossFit – Wed, May 31
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 6 min AMRAP 3 Step Back Lunge Steps (each side) 5 Alt. V-ups (Each Side) 5 Kip Swings (focus on elevating in back portion of swings) 3 Knees to Elbows WK prep 3...
Read moreBodybuilding – Tue, May 30
Open Gym Strength and Conditioning – Bodybuilding Upper body posterior 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...
Read moreCrossFit – Tue, May 30
Open Gym Strength and Conditioning – CrossFit Warm Up 6 min AMRAP 30-sec ski 30-sec row 30-sec bike 5 Down Dog/Seal Pose Transition WORKOUT PREP – Have athletes line up equipment and perform 5/4 calories on each at workout pace...
Read moreCrossFit – Mon, May 29
Open Gym Strength and Conditioning – CrossFit Warm Up 1 Round Through 10 yd walk on toes 10 yd walk to 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, May 29
Open Gym Strength and Conditioning – Bodybuilding Upper body anterior Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
Read moreBodybuilding – Sat, May 27
Open Gym Strength and Conditioning – Bodybuilding Arms and Core Warm-up 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- 3 rounds: 5 Alt. V-ups...
Read moreCrossFit – Sat, May 27
Open Gym Strength and Conditioning – CrossFit Warm Up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep A) Burgener Warm up Snatch – 3-5 reps at each position Down and up –...
Read moreCrossFit – Fri, May 26
Open Gym Strength and Conditioning – CrossFit Warm Up Athletes Notes 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Cardio (moderate)...
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