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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, May 13 2025 |  |
5.13.25(Time) Warm Up - 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 -Then- 1:00 Ski OR Row (easy-moderate) 50ft Overhead Carry (each arm, moderate) 20 Step Back Lunge 10 Abmat Sit Up -Then- Warm up to full workout movements and weights. 1 set (at workout pace): 3 GHD Sit Ups 10ft Dumbbell Overhead Walking Lunge (50/35) 5ft Handstand Walk Strength Snatch Burgener Warm up Snatch - 3-5 reps at each position 3 Minutes (New set every minute) 1 Snach @65% 1RM Snatch -Directly Into- 3 Minutes (New set every minute) 1 Snatch @70% 1RM Snatch -Directly Into- 3 Minutes (New set every minute) 1 Snatch @75% 1RM Snatch Conditioning 3 Rounds: 30 GHD Sit Ups (OR 48 Abmat Sit Up) 100ft Dumbbell Overhead Walking Lunge (50/35) 50ft Handstand Walk Scaled 3 Rounds 32 Abmat Sit Up (OR 20 GHD Sit Up w/6in Riser) 50ft Dumbbell Overhead Walking Lunge (35/25) 25ft Bear Crawl (OR 15ft Handstand Walk) |
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