Tuesday April 17th Wod

Core Work:

Tabata style (20 sec on/10 off) (4min)

Hollow Body Hold

2. Front Rack Single Arm KB Squats: 2x8 each side. 3sec down, 2 count pause at bottom. Fast up


Front Squats 3x15 (45-50% or 1rm)


AMRAP 12 MIN: 8 Back Rack Reverse Lunge Right leg (Rx+ 115/75)(RX95/65) 8 Back Rack Reverse Lunge Left leg 8 Push Press 30 Double Unders (Rx+ 50 dubs) DB's: (Rx+ 50/35)(Rx 40/25) Goal: 7 rounds +

*You will Step Back wards on the lunges with knee gently tapping the ground. You should DEFINITELY choose a weight that you will try to do 8 on the right and 8 on the left without dropping the bar or dumbells

39 views0 comments

Recent Posts

See All

Tuesday July 27th WOD

Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(