WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jul 9 2025 |  |
070925(Time) Warm up 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 3. Barbell Prep 2 Sets 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Skill 3 Sets *Do a set every 4 minutes. 6 Tempo Back Rack Rear Foot Elevated Split Squat (each leg) @8/10 RPE *Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep) 6-8 Weighted Strict Pull Up @8-8.5/10 RPE Conditioning 2 sets In a 3 minute window 800m Standing Bike Erg (damper 10/8) Max distance Dual Kettlebell Overhead Carry (2x35/26) in the time remaining -rest 1:00- In a 3 minute window 800m Standing Bike Erg (damper 10/8) Max distance Dual Kettlebell Front Rack Carry (2x35/26) in the time remaining -rest 1:00- In a 3 minute window 800m Standing Bike Erg (damper 10/8) Max distance Dual Kettlebell Farmer Carry (2x35/26) in the time remaining -rest 2:00 b/t sets- *Use dumbbells (2x35/25) and score as Rx if no kettlebells available. |
|
|
