top of page

Monday April 5th WOD

Core Work:

Tabata: 20sec on, 10 sec off (4min total)

Crunches x 4

Elbow Planks x4


Farmer carries (you will walk around the gym holding a KB or DB in each hand for 4 rds tabata style)

Strength: Shoulder Press 5x5 @ 82.5 %

In between working sets complete:

  • Banded Face Pulls 3x10

  • Bent over rear delt row 3x10


12min Amrap:

200M Run

4 Push up + Renegade Row (Push up +Left/right row is one Rep)(40/25)(35/20)

Run 200 Meters

10 HSPU or DB Kneel and Press

42 views0 comments

Recent Posts

See All

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)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round


bottom of page