top of page
Search

Monday April 4th. Start of our new strength Cycle

We are starting our new 8wk Strength Cycle Today! Be sure to keep track of your numbers!!


Strength: Squat Snatch

Warm up:

2 sets of 3 reps

-Then_

Find a Heavy Single Squat Snatch


Conditioning:

3 Rounds:

2 Wall Walk

6 Dumbbell Complex (50/35)(40/25)


Rest 1 minute after 3 Rounds

2 Rounds:

3 Wall Walk

9 Dumbbell Complex


Rest 1 minute after 2 Rounds

1 Round:

6 Wall Walk

18 Dumbbell Complex

1 rep DB Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean performed unbroken without taking hands off the weights for complex.

45 views0 comments

Recent Posts

See All

Saturday July 20th WOD

Reminder: There is NO 9:15 or 10:30 am class. 8am OPEN GYM ONLY Conditioning : 30 min partner AMRAP, 400m run, partners running together 12 burpees box jump overs 24/20 in 20 Power Cleans (135/95)(12

FRIDAY JULY 19TH

REMINDER: THERE IS ONLY 8AM OPEN GYM CLASS ON SATURDAY. THERE IS NO 9:15 OR 10:30 STRENGTH: 12MIN EMOM 1 POWER CLEAN 2 FRONT SQUATS 1 PUSH JERK (INCREASE WEIGHT EACH ROUND) CORE: 3 SETS 12 SUPERMANS V

Thursday July 18th WOD

REMINDER: 4:30 IS OPEN GYM. NO 6PM OR 7:15 CLASS WARM UP: 2 ROUNDS 200 M RUN 12 SQUATS 10 PUSH UPS 10 KBS 10 RING ROW STRENGTH:  Bench Press 1. DB Bench Press 5sets x 8reps 2. DB Rows 5x8 SUPERSET: BI

Comments


bottom of page