Search

Thursday August 6th WOD

Strength:

Bench Press

5 sets of 3 reps (heavier then last week)


Super set: 3x12

Hammer Curls

Tricep Ext


Conditioning:

EMOM Death BY:

Every Minute for as long as you can last (or 20 min):

Min 1: 4 Heavy Deadlifts + 1 Lateral Burpee Over Bar

Min 2: 4 Heavy Deadlifts + 2 Lateral Burpees Over Bar

Min 3: 4 Heavy Deadlifts + 3 Lateral Burpees Over Bar

Min 4: 4 Heavy Deadlifts + 4 Lateral Burpees Over Bar

Min 5: 4 Heavy Deadlifts + 5 Lateral Burpees Over Bar...


ALWAYS do 4 Deadlifts and add 1 Lateral Burpee Over Bar each minute until you reach 20 min or you can't make it in time for the next minute!


RX Men: 155-205# RX+ 225-275

RX Women: 105-135 RX+ 155-185



Goal: Choose a weight that is heavy for you, but you will always be able to do 4 with good form. Get at least 10 min!

81 views0 comments

Recent Posts

See All

Thursday Jan 21st WOD

Strength: Bench Press 3x 8 @ 75% Bicep Curls 3x 10 Tricep Ext 3 x 10 Conditioning: 12 min Amrap 6 Squat Clean (115/75)(95/65) 8 Slam Balls 10 Box Jump over

Wed Jan 20th WOD

Conditioning: Partner WOD 16 min Amrap 20 hspu/kneel & press 24 pull ups 40 Weighted sit up rest 2 min 12 min AMRAP 16 OHS (95/65) 16 Hang Power Snatch 50 double unders *split reps evenly

Tuesday Jan 19th WOD

Strength: Back Squat 3 x 8 @ 75% of 1rm Conditioning: Death By: At Min 1:00 - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat (135/85)(115/75)(95/65) At Min 2:00 - 2 Deadlift + 2 Hang Power Cleans + 2

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS