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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jun 20 2025 |  |
062025(Time) Warm up 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Movement Prep/Activation 2:00 Ski (increasing pace) -Then- 5 Strict Press (45/35) 5 Front Squat (45/35) 5 Squat Clean (45/35) 5 Strict Pull Up -Then- Warm up to workout weights w/1 Half Rope Climb after each weight increase. 3. Workout Prep 1 Set (at workout pace) 2 Strict press (at workout weight) 2 Squat Clean (at workout weight) 1 Rope Climb Skill *Do a set every 2 minutes. 3 Sets 3 High Hang Power Clean from Blocks @50-60% 1 RM Power Clean *Bar should start right above the knee. **Focus on speed/position! Conditioning AMRAP 15 Minutes 1-2-3-4-5… Strict Press (0.5x bodyweight) Squat Clean (0.75x bodyweight) 3 Strict Pull Up (OR 1 Rope Climb) after each round -Rest 5 minutes- Erase your reps and back down for time. *Time Cap: 15 minutes. |
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