top of page

Thursday April 14th WOD

Strength: Behind the Neck Press (Use Strict Press weight)

Warm up: Empty bar x 4

1x4@ 65%

1x4 @ 75%

1x4 @ 80 %

1x4 @ 70 %

1x4 @ 60%

Super Set after working sets 12 Band Pull aparts

(5 sets of 12 reps)


Buy In: 400m Run

-Then 3 Rds of-

4 Dumbell Burpee Deadlift (think half rep of devil press) (50/35)

13 Push Ups

12 DB Wide Stance Goblet Squats (50/35)

13 Box Jumps (24/20)

37 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