WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Fri, Mar 29 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-29-23 | WARM UP 3-29-24 | METCON 3-29-24 | WEIGHTLIFTING 2-29-24 |
SHRED 3-29-23(Reps, Rx+, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 11 Minutes 1. Air Squat 2. Russian Swing 3. Step Ups 4. Fire Hydrants 5. Donkey Kicks 6. Spiderman to Hammy R 7. Spiderman to Hammy L 8. Glute Bridges 9. Pigeon Pose R 10. Pigeon Pose L 11. Praying Pose+Hammy back and forth METCON 45 ON/15 OFF x 9 minutes 1. Heels Elevated Goblet Squat 2. Staggered Stance Walking DB RDL's 3. Weighted Sit Ups REST 1 minute 45 ON/15 OFF x 9 minutes 1. Weighted Step Ups (single) 2. Rower Hamstring Curls 3. Matador Leg Raises REST 1 minute 45 ON/15 OFF x 9 minutes 1. Jump Lunges 2. Dumbbell Hip Thrust 3. Dumbbell Plank Pull Through Rx+: 50/35, 24''/20'' Rx: 35/25, 24''/20'' Rx2: 25/20, 20''/16'' Rx3: 20/15, no weight on sit ups, Regular Lunges, Matador Knee Raises MODWOD 1: 15/12, no weight on sit ups, Reverse Lunges, Sub Lying Toes to Bar, Plank Hold off Knees or Incline, Regular Goblet Squats MODWOD 2: Sub Air Squats, Assisted Sit Ups, Reverse Lunges (supported as needed), Sub Lying Toes to Bar, Incline Plank, Banded Hamstring Curls Planned: Fri,Mar29,2024 Fri,Feb3,2023 |
|
|
