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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jun 9 2025 |  |
6.9.25(Time) Warm Up Banded 7s - 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 Sets Burgener Warm Up Clean - 3-5 reps of each position - all to power position. Front Squat Skill Transfer Exercises - 3-5 reps of each movement Strength In 20 minutes, establish: 1-rep-max front squat 1-rep-max hang power clean Conditioning 3 Sets 6 Alternating Dumbbell Split Snatch Right Arm + 6 Alternating Dumbbell Split Snatch Left Arm + 5 Single Arm Front Rack Dumbbell Squat Right Arm + 5 Single Arm Front Rack Dumbbell Squat Left Arm 5 Heel Elevated Pressing Snatch Balance 10 Single Arm DB Plank Pull Throughs (each arm) |
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