top of page

Jan 3rd WOD

Today is the official start of our new strength cycle!! The Strength focus is to increase overall strength in the major lifts, squat, bench and deadlift.

Conditioning notes: Treat the workouts as strengths, rest as neccessary, TRY for those that are ready, to push yourselves to do the RX weights, all while staying safe and keeping good form. Remember we NEVER sacrifice form for weight. Less focus should be put on workout times, and more time on doing things Rx safely and or movements/progressions that are going to lead us to become stronger and a better version of ourselves!

I know people have specific goals of pull-ups/push ups ect. Please get with me and or your coach before class to discuss things you can do in btwn sets, or after class to help you reach and achieve your goals!

Happy 2017 everyone!!!


Back Squat: Take 90% of 1RM

1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x4 @ 80%



5 Front Squats (70% 1rm)

10 Pull Ups

15 HR Push Ups (no sloppy push ups!)

112 views0 comments

Recent Posts

See All

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

bottom of page