WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jul 16 2025 |  |
071625(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 2. Barbell Prep 2-3 Sets 10 Roll and Reach 10 Deadbug 10 Dynamic Squat Stretch 5 Worlds Greatest Stretch (L/R) 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Skill 4 Sets 8 (per side) Double Kettlebell Front Rack Front Foot Elevated Reverse Lunge @8/10 RPE --stand on top of a 45# plate and step back 10 Alternating Dumbbell Bent Over Row @8-8+/10 RPE --hold both dumbbells to your chest and alternate rowing the dumbbell Workout 2 sets 1000m Row (moderate/fast) -rest 90 seconds b/t sets- 3 sets: 500m Row (fast) -rest 1 minute b/t sets- 4 sets: 250m Row (faster) -rest 30 seconds b/t sets- |
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