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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jul 23 2025 |  |
072325(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 3. 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) Skill 14:00-23:00 *Do a set every 3 minutes. 3 Sets 5 Tempo Dumbbell Suitcase Hold Rear Foot Elevated Split Squat (each leg) @8-8.5/10 RPE *Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep) 23:00-32:00 *Do a set every 3 minutes. 3 Sets 6-8 Pause Weighted Pull Up @8/10 RPE *Pause 2 seconds at the bottom of each rep. Workout 46:00-56:00 5 sets (1 Set Every 2 minutes) 70 Single Unders (OR 35 Double Unders) 5 Power Snatch (95/65)
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