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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jun 23 2025 |  |
6.23.25(Time) Warm Up 0:00-12:00 1. 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 2. Barbell Prep - all to power position Burgener Warm Up Clean - 3-5 reps of each position Front Squat Skill Transfer Exercises - 3-5 reps of each movement 3x High Hang Clean + 3x Hang Clean + 3x Clean Strength Power Clean 14:00-24:00 *Do a set every 2 minutes. 5 Sets 3 Power Clean from Blocks @ 60-65% 1 RM Power Clean *Bar should be set up right above the knee. Conditioning 38:00-59:00 3 sets @ consistent 70-80% intensity: AMRAP 5 minutes 4 Strict Handstand Push Ups 8 Power Cleans (135/95) in singles 12 Calorie Echo Bike -rest 3 minutes b/t sets- Scoring: Rounds + Reps |
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