7.17.25 WOD.
2 sets: 1:00 bike 5 Scap pull-up 5 Push-up Then…. 30 Min AMRAP: 40/30 Cal Bike/row/ski/ 30 Sit-ups 20 Dumbbell Bench Press 10 Strict Pull-Ups 5 Burpees to a plate
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7.16.25 WOD.
Deadlift Every 2:00 x 6 Sets: (week 3 of 3) Set 1: 5 @ 70-74% Set 2: 3 @ 75-80% Set 3: 3 @ 81-83% Set 4: 1 @ 84-87% Set 5: 1 @ 88%-90% Set 6: 1 @ 91% + You will have the change to pull a true max next week. As our…
7.15.25 WOD
Superman + Hollow Tabata Hold Then…, 1 Rounds Of: 10 Fire Hydrants + Leg Circles E/S/D 10 Push-up Scapula Retraction 10 Standing Band Pull Aparts 10 Overhead Band Pull Aparts Then… Every :90 x 4 sets: (week 1 of 3) 10 strict press 15 Band pull aparts We are starting strict press progressions and the…
7.14.25 WOD.
3rds :20 machine. Walking lunges down and back 15 Air squats 5 Up downs Then… Front Squat (5 x 1) Every 2:00 x 5 sets: (week 3 of 3) Set 1: 3 Front squats 70-80% Set 2: 3 Front squats Set 3: 1 Front squats Set 4: 1 Front squats Set 5: 1 Front squats…
7.12.25 WOD.
No 9am Barbell class (returns next week). Regular 9am WOD. — Run 5K or Row 5K Then…, AMRAP in 20 min of: Sled Drag 135/90 Superset…, :30 Plank Hold 15 Red Band Pull Aparts
7.11.25 WOD
7:30pm class – cancelled Sunday- No class —- Squat Clean Every 2:00 x 6 sets: 1 Squat clean + 1 clean & jerk Then… Every 3:00 x 4 rounds: 300m Run 16 Air squats 12 Shoulder to overhead 75/55
7.10.25 WOD.
39min total time: 9min. EMOM: Min. 1) 15/12 Cal Row (:40) Min. 2) Max DB Bench Press 50/25 Min. 3) Rest Right into…. 9min. AMRAP: 50 RKB Swings 53/35 50 Sit-Ups (feet anchored around the KB) 50 Double Unders 1min rest 9min. EMOM: Min. 1) 15/12 Cal Row :40 Min. 2) Max DB Bench Press…
7.9.25 WOD.
3 Sets: :20 Any machine 4/4 Bodyweight lunges 10/10 Mini band kick backs 6 Barbell RDL :20 HS hold or plank Then.. Deadlift (6 x 1) Every 2:00 x 6 Sets: (Week 2 of 3) Set 1: 5 @ 69-73% Set 2: 3 @ 74-79% Set 3: 3 @ 79-82% Set 4: 1 @ 82%-85%…
7.8.25 WOD
2 Rounds: 200m Run 5 RDLS 5 Empty Barbell Thrusters 10 Straight Arm Banded Lat Pull Downs 10 Sec Dead Hang Then.. Every 2:00 x 5 sets: (week 4 of 4) 5 Seated strict press 20 Banded Pull aparts – All 5 sets should be at the same weight, and you should have not have…
7.7.25 WOD
4rds 100m run 5 Chin up 15 Squat jumps Then.. 3rds- Build FS each round :15 row 5 Front squats @50%/60%/70% Then… Front Squat (1 x 1) Every 2:00 x 5 sets: (week 2 of 3) Set 1: 5 Front squats Set 2: 3 Front squats Set 3: 2 Front squats Set 4: 1 Front…