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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jul 21 2025 |  |
072125(Time) Warm up 0:00-12:00 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 Burgener Warm Up Clean - 3-5 reps of each position Front Squat Skill Transfer Exercises - 3-5 reps of each movement 3x High Hang Clean + 3x Hang Clean + 3x Clean Skill 14:00-26:30 *Do a set every 1 minute and 15 seconds. 10 Sets 2 Power Clean from Blocks @75-80+% 1RM Power Clean *Bar set up at mid thigh. If you don't have blocks go from the hang position (mid thigh). Workout 36:00-60:00 2 Sets: AMRAP 4 Minutes 10 Deadlift (75/55) 10 Hang Power Clean (75/55) 8/6 Calorie Bike Erg -rest 1 minute- AMRAP 4 Minutes 10 Front Squat (75/55) 10 Shoulder to Overhead (75/55) 8/6 Calorie Ski (OR Row) -rest 2 minutes b/t sets- |
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