Search

Monday January 10th WOD

PLEASE NOTE SOME CLASS CHANGES FOR THE END OF THIS WEEK DUE TO ME BEING OUT OF TOWN:

FRIDAY 1/14 AND MONDAY 1/17: NO 9:30 CLASS

OPEN GYM FRIDAY & MONDAY 5 & 6AM AND SATURDAY 9:15


NEW STRENGTH CYCLE STARTS TODAY FOR THE NEXT 8WKS


STRENGTH: SHOULDER PRESS

1X10 @60%

1X8 @ 70 %

1X6 @ 75 %

1X4 @ 80 %

1X10 @ 60%


Conditioning:

18 Minute AMRAP

3 Power Snatches (135/95)(125/85)115/75)

6 Toes to Bar

9 Push Up

12 Box Jump

50 Dubs

75 views0 comments

Recent Posts

See All

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)