top of page
Search

Wednesday 03012023

3 Alt sets


-3 Pvc Overhead Lunge

Matrices

*3 complexes/side with Lateral PVC Tilt on Each Rep


12-14 Gliding Leg Curls With Hip Extensions

—————————————

4 rds


-Clamshell W/ Hip Extensions for 20 seconds


-8-12 Barbell Calf Raises


*20 sec/side for clamshells

*strong squeeze at top/ pause at bottom for calf raises



WOD

For Time:

10 Front Squats @ 115/80 lbs

15 Box Jumps 24/20 inches

10 Double Kettlebell Deadlifts @ 70/53 lbs

Rest for 1 minute

10 Overhead Squats @ 115/80 lbs

20 Box Jumps 24/20 inches

10 Double Kettlebell Deadlifts @ 70/53 lbs

Rest for 1 minute

10 Barbell Thrusters @ 115/80 lbs

15 Bar Muscle-Ups

10 Double Kettlebell Deadlifts @ 70/53 lbs

151 views0 comments

Recent Posts

See All

Thursday 02292024

OPEN EVE🙌🙌🙌🙌 Stretch day ! Strength Bench press x 6 4 pausing at chest for 2 sec WOD Active recovery 2k/1.8k Bike 30 AbMat Sit-ups 400 Meter Run/ row 20 AbMat Sit-ups 400 Meter Run/ row 10 AbMat S

Wednesday 02282024

WARMUP STRENGTH 8 sets for load(every :90 sec ) 1 snatch pull 1 hang power snatch 1 hang squat snatch – All hang reps start from above the knee. 2 drop sets: 1 complex at 95% 1 complex at 90% – Welcom

Tuesday 02272024

Warmup Core - Tabata Weighted glute bridges Lat pull downs band Strength EMOM 10 Min1. 6 Deadlifts 55% Min2. 3 high box jumps WOD RX Amrap 10 1 bmu / box / band 1 burpee bj over  20/24 1 1 arm snatch

bottom of page