WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Dec 4 2024 |  |
120424(Time) Warm Up 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 Burgener Warm Up Clean - 3-5 reps of each movement - all to power position 3x High Hang Clean + 3x Hang Clean + 3x Clean - all to power position Strength Do a set every 1 minute and 30 seconds. 2 Sets Squat Clean + Power Clean + Squat Clean @80% 1RM Clean 3 Sets Squat Clean + Power Clean + Squat Clean @ 85-85+% 1RM Clean. *Touch and go reps. Conditioning 27-21-15 Wall Balls (20/14) (10/9) Burpee Box Jump Overs (24/20) -rest 3 minutes- 21-15-9 Wall Balls (20/14) (10/9) Burpee Box Jump Overs (24/20) -rest 1 minute- 15-12-9 Wall Balls (20/14) (10/9) Burpee Box Jump Overs (24/20) |
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