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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jun 25 2025 |  |
6.25.25(Time) Warm Up 0:00-12:00 1. Crossover Symmetry Activation Plus 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 3. Barbell Prep 1 Set 10 Bulgarian Split Squat (each leg) 10 Banded Strict Pull Up Strength Bulgarian Split Squat 14:00-28:00 2 Sets 8 Tempo Dumbbell Bulgarian Split Squat (50/35) ---Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top) 6-8 Tempo Strict Chin Up ---Tempo is 3111 (3 seconds down, 1 second pause at bottom, 1 second up, 1 second pause at top) *Rest as needed between sets. **Log these sets in the notes. -Then- Take 3-4 more sets to establish a heavy 3RM Bulgarian Split Squat. *This is your scored set. Conditioning 30:00-60:00 3 Rounds 400m Run 40/32 Calorie Ski 40/32 Calorie Row 40/32 Calorie Bike Erg *Rx’d Sub: 40/32 Calorie Air Bike, one of the machines twice, or an additional 400m Run if needed for one of the machines based on your equipment availability. |
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