Search

Thursday Nov 16th WOD


Strength: Bench Press 3x10 (increase weight from last week if possible)

Incline DB Bench Press 3x12

S/S Tricep extensions 3x10

Conditioning: 12min AMRAP

3 Kettlebells Swings (53/35) 6 Slam Balls 200m Run 6 Kettlebells Swings 9 Slam Balls 200m Run 9 Kettlebells Swings 12 Slam Balls 200m Run

12 Kettle Bell Swings

15 Slam Balls

200m Run Increase all reps by 3


29 views0 comments

Recent Posts

See All

Friday Jan 15th WOD

Strength: 10 Min EMOM 1 Pausing Overhead Squat *Pause 10 Seconds in Bottom* Conditioning: 60 Deadlifts(135/85)(95/65) 60 Air Squats 60 Push Ups 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead

Thursday Jan 14th WOD

Strength: Bench Press 3x8 @ 70% Bicep Curl 3x10 Tricep Ext 3 x 10 Conditioning: 12 Min EMOM Min 1: 20 Dubs + 5 Clean and Jerks (115/75)(95/65) Min 2: 8 Box Jumps + 8 DB Power Snatch

Wednesday Jan 13th WOD

Partner WOD: 2 Rounds 12 T2B 12 Thrusters (115/75)(95/65) 12 Pull ups 12 Power Snatch 12 T2b 12 Slam Balls 12 Pull ups 12 Hang Cleans 12 T2B 12 OHS *Partners can split reps, BUT each person MUST compl

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS