top of page

Friday June 5th WOD


10min EMOM

1 Deadlift

1 Hang power clean

2 Push Press


15 min AMRAP

1 Round of Cindy

1 Power Clean and Jerk

1 Round of Cindy"

2 Power Clean and Jerk

1 Round of Cindy"

3 Power Clean and Jerks


Add (1) Power Clean and Jerk Per Round

1 Round of "Strict Cindy":

5 Pull-ups or DB Renegade Row or BB Row

10 Push-ups

15 Air Squats

62 views0 comments

Recent Posts

See All

Thursday July 25th WOD

Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond

Wednesday July 24th Wod

Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

Tuesday July 23rd WOD

Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(


bottom of page