WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jan 20 2025 |  |
1.20.2025(Time) Warm up 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. Movement Prep/Activation and Increasing Heart Rate Echo Bike Arms & Legs: 40 Sec Easy, 20 Sec Mod, 10 Sec Fast 10 Step Back Lunge Legs Only: 40 Sec Easy, 20 Sec Mod, 10 Sec Fast 10 Step Back Lunge Arms Only: 40 Sec Easy, 20 Sec Mod, 10 Sec Fast -Then- Warm up to lunge workout weight. Skill Do a set every 1 minute and 15 seconds. 3 Sets 3 Power Clean @65-70% 1RM Power Clean 2 Sets 2 Power Clean @75-80% 1RM Power Clean 3 Sets 1 Power Clean @80+% 1RM Power Clean Workout 4 Sets 25/20 Calorie Echo Bike 100ft Front Rack Walking Lunge (2x35/25) (No Pause/step through) -rest 2 minutes between sets- |
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