WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Nov 25 2024 |  |
112524(Time) Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Barbell Prep 1-2 Sets of Front Squat Skill Transfer Exercises 3x No Hands Front Squat 3x Front Squat 3x Pause Front Squat 3x 1 + ΒΌ Front Squat 3x In the Hole Front Squat 3x :10 Eccentric Squat Skill 12:00-24:30 *Do a set every 1 minute and 15 seconds. 10 Sets 3 Front Squat @87-92% 1RM Front Squat Conditioning 36:00-60:00 Partner 4 sets: 100 Double Unders (each at the same time) 10 Rope Climbs (split) -rest 1:1 b/t sets- Individual Version: 4 sets: 60 Double Unders 24 Pull Ups 24 K2E -rest 1:1 b/t sets- Individual Version: 4 sets: 60 Double Unders 12 pull ups 12 K2E -rest 1:1 b/t sets- |
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