Search

April 2nd WOD


Warm up:

Core work:

Hollow Tuck Hold or Hollow Body Hold (chose hardest version you can hold for 5 sets each at 10 seconds) rest as needed

Bird dogs 5x10 each side with 2nd hold

Strength: Shoulder Press 4x5 = ME set @70%

Conditioning:

2 Rounds 15 Hang Power Cleans (135/95) (115/75) 50 Wall Balls (20/14) 10 HSPU Dumbell weight Rx Men: 50 #

Rx Women: 35 #

Scaled Men: 35#

Scaled Woman: 20# *Choose a weight that is challenging but you think you might try to do 1-2 sets max for the hang cleans.


46 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

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS