WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jun 27 2025 |  |
6.27.25(Time) Warm Up 0:00-12:00 1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 3. Barbell Prep 3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Strength Dumbbell Bench Press 14:00-28:00 3 Sets 8 Tempo Dumbbell Bench Press (70/50) *Rest as needed between sets. *Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top) -Then- 1 set of Max Dumbbell Bench Press (70/50) *Crank out as many as you can! Go to failure! Conditioning 42:00-60:00 2 Rounds 12 Bench Press (135/95) 12 GHD Sit Ups (OR 18 Abmat Sit Up) -rest 1:1- 24 Bench Press (135/95) 24 GHD Sit Ups (OR 36 Abamt Sit Up) -rest 1:1- 24 GHD Sit Ups (OR 36 Abmat Sit Up) 24 Bench Press (135/95) -rest 1:1- 2 Rounds 12 GHD Sit Ups (OR 18 Abmat Sit Up) 12 Bench Press (135/95) |
|
|
