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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jan 3 2025 |  |
010325(Time) Warm up 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Bike (easy-moderate) 10 Kip to Swing 5 Banded Ring Dip 10 Front Squat (45/35) 10 Strict Press (in squat stance, 45/35) -Then- Warm up to workout weight w/1 Muscle Up after each set. 3. Workout Prep 1 set (at workout pace): 4/2 Calorie Bike Erg 3 Thrusters (95/65) 2 Ring Muscle Up Skill *Do a set every 1 minute and 30 seconds. 3 Front Squat @5.5/10 RPE 3 Front Squat@6/10 RPE 3 Front Squat @6.5/10 RPE 3 Front Squat @7/10 RPE 3 Front Squat @7.5/10 RPE Conditioning 3 sets: 24/20 Calorie Bike Erg 12 Front Squats (135/95) 8 Ring Muscle Ups 12 Front Squats (135/95) 24/20 Calorie Bike Erg -rest 3:00 between sets- |
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