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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jul 28 2025 |  |
072825(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 - all to power position Burgener Warm Up Clean - 3-5 reps of each position * Down & Finish (speed through the middle) * Elbows High & Outside (bar close) * Muscle Clean (strong turnover) * Tall Power Clean to 2', 4', 6' (pull under) * Tall Clean (pull under) Skill 14:00-22:00 *Do a set every 2 minutes. 4 Sets 1 Block Clean Pull + 1 Block Power Clean + 1 Block Clean + 1 Split Jerk @80-80+% 1RM Clean and Jerk *Set up blocks so bar is just below the knee. If you don't have blocks go from hang. Workout 12-8-4 Cal Ski (OR Row) 18-12-6 Hanging Knee Raises (OR 12-8-4 Toes to Bar) -rest 2 minutes- 12-8-4 Cal Ski (OR Row) Overhead Squats (55/35) -rest 2 minutes- 18-12-6 Hanging Knee Raises (OR 12-8-4 Toes to Bar) 12-8-4 Overhead Squat (55/35) |
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