WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Jul 29 2025 |  |
072925(Time) Warm up 0:00-12:00 1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Barbell Prep A. Burgener Warm up Snatch (3-5 reps at each position) * Down and Finish (speed through the middle) * Elbows High and Outside (bar close) * Muscle Snatch (strong turnover) * Snatch Lands 2', 4', 6' (footwork) * Snatch Drops (footwork) B. Skill Transfer Exercises Snatch * Snatch Grip Push Press * Overhead Squat * Heaving Snatch Balance * Drop Snatch * Snatch Balance C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch Skill 14:00-23:00 *Do a set every 1 minute and 30 seconds. 3 Sets 2 Block Snatch Pulls + 2 Block Snatch @70-75% 1 RM Snatch 3 Sets 1 Block Snatch Pull + 1 Block Snatch @75-80+% 1 RM Snatch Workout 3 Sets 12/10 Calorie Echo Bike 100ft Farmers Carry (2x50/35) 10 Burpee Box Get Over (30/24) 100ft Farmers Carry (2x50/35) 12/10 Calorie Echo Bike -rest 2 minutes b/t sets- |
|
|
