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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, May 14 2025 |  |
5.14.25(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 1 Set 1:00 Row OR Bike (moderate) 10 Single Arm Kettlebell Thruster (each arm, light) 10 Hanging Scap Retraction 3 Sit to Stand Rope Climb -Then- Warm up to workout weight w/1 Half Rope Climb after each weight increase. 1 set (at workout pace): :30 Bike (FAST) 4 Dumbbell Thruster (at workout weight) 1 Rope Climb Strength Burgener Warm Up Clean - 3-5 reps of each position 3 Minutes (New set every minute) 1 Clean and Jerk @65% 1RM Clean and Jerk -Directly Into- 3 Minutes (New set every minute) 1 Clean and Jerk @70% 1RM Clean and Jerk -Directly Into- 3 Minutes (New set every minute) 1 Clean and Jerk @75% 1RM Clean and Jerk Conditioning 27-21-15-9 Dumbbell Thrusters (2x40/25) 4-3-2-1 Rope Climbs *RX Limited Equipment Version: 27-21-15-9 Dumbbell Thrusters (2x40/25) 12-9-6-3 Strict Pull Up Scaled 24-18-12-6 Dumbbell Thrusters (2x30/20) 2-1-1-1 Rope Climbs *RX Limited Equipment Version: 24-18-12-6 Dumbbell Thrusters (2x30/20) 6-3-3-3 Strict Pull Up (OR 2x Banded Strict Pull Up) |
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