Search

Thursday Nov 21st WOD


Strength: Bench Press (90%)

1x8 @ 65

1x6 @ 75

1x4 @ 85

1x4 @ 90

Tricep Ext 3x10

DB Hammer Curl 3x12 (each arm)

Conditioning

4 Rounds: (15min CAP) 100 Meter Farmers Carry (50/35) (DB or KB for each hand)

20 Push-ups

30 AbMat Sit-ups

*100m is 4 houses down and back

*FARMERS CARRY notes:

When carrying the dumbbells or kettlebells, we want to prevent them from swinging. There are three ways we can do this:

Take Short Choppy Steps

Keep the Arms Glued to the Rib Cage

Maintain a Soft Bend in the Knee


19 views0 comments

Recent Posts

See All

Thursday March 4th WOD

Strength: Find a 1RM Bench Press Barbell Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 10min AMRAP 3 Power Snatches (95/65) 3 Toes to Bar 6 Power Snatches (95/65) 6 Toes to Bar 9 Power Snatches(95/65

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