Search

Thursday June 28th WOD


Strength: 14min Emom

Warm Up 3 Muscle Snatches + 3 Overhead Squats 1 Set – 40%, 1 Set – 45%, 3 Sets – 50%

Rest 

Then 

Power Snatch + Hang Squat Snatch Minute 1: 60% Minute 2: 65% Minute 3: 70% Minute 4: Rest Minute 5: 70% Minute 6: 75% Minute 7: 80% Minute 8: Rest Minutes 9-10 Build to a Heavy complex

Conditioning:

“Fight Gone Bad”

3 Rounds of 1 Minute at Each Station: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20/18) Push Press (75/55) Calorie Row or Max Cals on Bike or Jump Rope Rest


35 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