top of page

Thursday July 23rd WOD

Strength: Bench Press

4x5 (heavier then last week)

(make sure to do a few warm up sets before working sets)

Super Set:

Alt DB Curls 3x 12

Tricep Ext 3x12


For Time

30 Push Press (95/65)(75/55)

15  Bear Complex Reps (95/65)(75/55)

30 Push Up + Tap + Tap

15  Thrusters

30 Push Ups

15 Bear Complex Reps

Barbell Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press

* Can do a squat clean thruster in place of PC/FS/PP

53 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