Search

Monday Jan 9th WOD


Strength:

Deadlift:

***BE SURE TO DO A FEW WARM UP SETS BEFORE YOU JUMP TO YOUR %

Warm up sets

1x3@40%

1x3 @ 50%

1x3 @ 60%

Working sets

1X5 @ 75%

1X5 @ 80%

1X5+ @ 85% (TRY TO GET AS MANY AS YOU CAN ON THIS SET)

**Base # off 100% of 1RM, if you are not getting the 5 reps, base your # off of 90%**

2) Stiff Leg DL 3x5 @ 45% of DL

Conditioning:

For Time:

100 Hang Power Snatch (75/55) (RX Plus 95/65 and 15 Mountain Climbers)

*EMOM stop and perform 10 Mountain climbers

***Workout starts with Hang Power Snatch

****Use a weight that you are able to get 15 in the first min


56 views

Recent Posts

See All

Tuesday Sept 29th

Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go

Monday Sept 28th WOD

Strength: Press 5x4 @ 80% of 1 RM Conditioing: Every 2 Min for 7 Rounds (14 Min) 6 Devil Press (40/25) 8 Toes to Bar Max Reps Air Squats RX Men: 40# DBs RX Women: 25# DBs RX+ Men/Women: 8 Devil Press

Friday Sept 25th WOD

Strength: 9min EMOM: 1 Power Clean 2 Hang Power Cleans 1 Push Press Conditioning: 16 Min AMRAP Cash in: 200m Farmers Carry (50/35)(40/25) 9 t2b 26 Dubs 9 Push Press (135/85)(115/75) 26 Shoulder Taps C

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS