Search

Tuesday Aug 21st


Warm up: 3 Rds

6 Tall Kneeling Single Arm KB Bottoms up Press (6 each arm) Explode up, slow on the decent.

Squeeze core and glutes while kneeling

10 Goblet Lateral Band Walks left/right side

20 Kettle Bell Swings

Strength: Front Squat

5x3 with 3 sec pause at bottom

Conditioning: (15-20min cap)

6 Rounds 6 HSPU (scale 3 Wall Climbs on the wood!) 6 Burpee Pull Ups (scale with burpee + db row) 9 Deadlifts (225/155rx+) (185/125rx)


33 views

Recent Posts

See All

Tuesday Sept 29th

Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go

Monday Sept 28th WOD

Strength: Press 5x4 @ 80% of 1 RM Conditioing: Every 2 Min for 7 Rounds (14 Min) 6 Devil Press (40/25) 8 Toes to Bar Max Reps Air Squats RX Men: 40# DBs RX Women: 25# DBs RX+ Men/Women: 8 Devil Press

Friday Sept 25th WOD

Strength: 9min EMOM: 1 Power Clean 2 Hang Power Cleans 1 Push Press Conditioning: 16 Min AMRAP Cash in: 200m Farmers Carry (50/35)(40/25) 9 t2b 26 Dubs 9 Push Press (135/85)(115/75) 26 Shoulder Taps C

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS