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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, May 30 2025 |  |
05302025(Time) Warm up 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. 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 Skill Do a set every 4 minutes. 3 Sets 50ft Sandbag Carry 6 Sandbag Squat 6 Sandbag Step Up 50ft Sandbag Carry 6 Sandbag Squat 6 Sandbag Step Up 50ft Sandbag Carry *All done @8/10 RPE. Workout 2 rounds: 15 Deadlifts (185/125) 12 Pull Ups (OR 18 Banded Pull Ups) -must finish prior to 5 minutes- 2 rounds 12 Deadlifts (205/145) 10 Pull Ups (OR 15 Banded Pull Ups) -must finish prior to 10 minutes- 3 rounds 9 Deadlifts (225/155) 6 Burpee Pull Ups (OR 3 Bar Muscle Ups) -must finish prior to 15 minutes- 3 rounds 6 Deadlifts (245/165) 3 Burpee Pull Ups (OR 1 Bar Muscle Up) -Time cap 20 minutes- |
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