Search

Wed Jan 3rd WOD


Strength/SKill: AMRAP :30 Seconds – Power Clean (185/135) (155/115) (125/85) AMRAP :30 Seconds – Push Jerk (185/135) (155/115) Rest 1:00 AMRAP :45 Seconds – Power Clean (205/145) (185/125) (145/95) AMRAP :45 Seconds – Push Jerk (205/145) (185/125) Rest 1:30 AMRAP 1:00 – Power Clean (225/155) (205/135)(165/105) AMRAP 1:00 – Push Jerk (225/155) (205/135) (135/105) Rest 2:00

Conditioning: 20 min AMRAP Partner WOD

18 Thrusters (115/75)(95/65)

18 Box Jumps

18 Burpee Pull ups


33 views0 comments

Recent Posts

See All

Friday April 16th WOD

Strength: 10 Min EMOM 1 Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: (15min cap) 100 DB Thrusters (50/35)(40/25) (35/20) *Every Minute on the Minute: Perform 5 DB Deadlifts (Rx+ = 7 deadl

Thursday April 15th WOD

Strength: Bench Press 7x3 @ 87.5% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min Amrap 20 Air Squats 8 DB Hang Power Cleans 8 Toes to Bar / Knee to chest

Wednesday April 14th WOD

Skill: Pull ups: 1. Banded Hollow Lat  Pull down 3x8 https://www.youtube.com/watch?v=FVjtOSA-dz8 2. Negatives 4x3 (3 count decent) 4x3 (5 count Decent) *If you do not work on BMU drills, do more pull

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS