Search

Friday Dec 11th WOD

Strength:

Find a 1RM Power clean or Squat Clean


On the 4:00 x 4 Rounds:

400 Meter Run

1 Round of "DT" (155/105)


DT is:

12 Deadlifts (155/105

9 Hang Power Cleans

6 Push Jerks

53 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