Search

Friday April 13th WOD


Happy Birthday Mandy!!!!!!!!!!! Enjoy your Bday WOD!

Pull ups and Dips: 4x3 Negatives with 3 sec decent

30 sec hold Chin up (Hold chin over bar in a chin up grip for 30 sec)

Bar Muscle Drill

Straight arm Drill (Tabata style, 8rds, 20/10)

https://www.youtube.com/watch?v=ASBElo5xi0U

Banded swing drill 5-8 Reps

Hollow Body, Slight Pike, Squeze back to hollow, Pull down on bar with straight arms

https://www.youtube.com/watch?v=OcWKSH9gD4Q&feature=youtu.be

3 positiong swing drll 5-8 Reps

Arch/Scoop/Hollow Pull Down

https://www.youtube.com/watch?v=BWdVKP0FXBU&feature=youtu.be

Conditioning Burpee/Barbell/Beers

20min AMRAP 4 burpees 13 hang power cleans (115/75)

7 hang power snatches (115/75)

7 keg stands (HSPU) 41 sit ups


36 views

Recent Posts

See All

Friday Sept 17th WOD

Strength: 10MIN EMOM 1 squat clean 1 hang squat clean 1 Hang Power Clean (increase weight as you go) Conditioning: 15 Min Amrap 200 Meter Run 9 Burpees over bar Max Overhead Squats (95/65) (75/55) *Ma

Sept 17th WOD

Strength: Bench Press 4 x 5reps @ 80-85% 1 RM Triple Set Hammer Curls 3x12 Tricep Ext 3x12 DB Rows 3x12 8 Rounds (15min Cap) 8 Pull Ups 8 Box Jump Overs 8 Toes to Bar 8 Box Jump Overs RX+ Men/Women:

Wednesday Sept 16th WOD

Warm Up: Push Jerk Review Parnter WOD 50 Power snatches (75/55) 50 KBS 50 Weighted Sit ups 50 shoulder press (75/55) 40 Power snatches (95/65) 40 KBS 40 Weighted Sit ups 40 push press (95/65) 30 Power

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS