Search

Tuesday Aug 14th WOD


Warm UP:

4 Rrds

5 Broad Jumps (jump for distance each rep and pause a moment between

12 Banded Russian Kettlebell Swings (use a thin green band)

https://www.youtube.com/watch?v=PN9dppWJcGQ

Strength: Back Squat

Tempo Back Squats: 31X1 Tempo

(3sec down, 1sec pause at bottom, Up Fast, 1 sec pause at top)

4x6 reps (Choose a decent weight that allows you to get all 6 reps)

Conditioning: (15min Cap)

4 Rounds 10 Box Jumps (24/20) 20 Front Rack Lunge (Rx+115/75)(95/65rx) (Reverse or Fwd lunge) 10 Hang Power Snatch (RX+ = Hang Squat Snatch)


39 views

Recent Posts

See All

Friday Oct 23rd WOD

Strength: 10 min EMOM 1 Power Snatch 1 Hang Power Snatch 1 OHS (increase weight as you go) Conditioning: 18-15-12-9-6 Box Jumps Sumo Deadlift High Pull (115/75)(95/65)

Wednesday Oct 21st WOD

Partner WOD 8rds (Partners alternate movements through out rounds) 8 Alt DB Snatches (50/35)(40/25) 8 HSPU 8 T2B 8 Push Press (155/105)(135/95) 8 Hang Power Cleans (155/105)(135/95) 8 Slam Balls 8 Pu

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS