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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jul 4 2025 |  |
7.4.2025(Time) Warm Up 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 3 Sets 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Strength Do a set every 3 minutes. 4 Sets 8 Tempo Box Back Squat @RPE 7 *Use low box set up just below parallel and pause on box. **Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep) Workout Run 2 sets: 90 seconds fast @RPE 8-9 90 second float (easy jog @RPE 2-3) 4 sets: 60 seconds fast @RPE 8-9 60 second float (easy jog @RPE 2-3) 4 sets: 30 seconds faster @RPE 9+ 30 second float (easy jog @RPE 2-3) 4 sets: 15 seconds fastest @RPE 10 15 second float (easy jog @RPE 2-3) |
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