WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Nov 5 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Drop it like it's hot(Weight) Warm-up: 2 rounds not for time of: 2 mins of jogging, biking or rowing 10 Good Mornings PVC 1x Burgener warm-up (PVC) The Burgener warm-up 4 reps of down & up 4 reps of dip, shrug, elbows high & outside 4 reps of muscle snatch 4 reps of snatch land 4 reps of overhead squat 4 reps of hang power snatch 4 reps of hang squat snatch 4 reps of squat snatch Strength: Warm up to working weight (10 Minutes) Workout: Front Squat 2-3-5-10-2-3-5-10 Use the same weight for each set. Rest as needed between sets. Stick with the loading you will use for the sets of 10 reps for all sets. 80% or higher of 1RM. Scaled: Front Squat 2-3-5-10-2-3-5 Use the same weight for each set. Rest as needed between sets. Optional: Dumbbell Box Step-up 1x50 Use the heaviest weight you can for the set. For time: 40 Burpees-to-Target, 6 in Target is 6 in above reach.
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