Search

Monday April 16th WOD


Core:

Half Turkish Get ups 3x3 each side (go as heavy as you can)

https://www.youtube.com/watch?v=6BvaqiXEw-I

Kneeling DB Press (Arms 90 degrees with Palms facing out) 3x10

Strength: Shoulder Press 4x2 Increase weight on each set (go by how you feel today when choosing weights instead of a %.  The goal is to go heavier with each set.)

Conditioning: (16min Cap)

3 Rounds: 400m Run 21 Toes to Bar / V- Ups 7 Thrusters (115/75) DB's (40/25)


34 views0 comments

Recent Posts

See All

Thursday March 4th WOD

warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength:

Wednesday March 3rd WOD

Conditioning: 25 minute cap 100 deadlifts (225/155) 80 Pull Ups 60 hang power cleans (165/105)(155/95)(135/85) 40 DB Alt Snatches (50/35) 20 Burpees AMRAP HSPU in remaining time

Tuesday March 2nd WOD

Warm up:2 rds x 10 reps of each ALt Lunges KB Swing Goblet Squat Leg swings left and right Glute Bridges/Frog Pumps Straight leg crossover x 5 each leg Strength: Front Squat 4x8 @ 70% Conditioning: 5

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS