WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Fri, Aug 23 2024 |  |
 | Happy Birthday: Corbin C |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 8-23-24 | WARM UP 8-23-24 | WEIGHTLIFTING 8-23-24 | METCON 8-23-24 |
SHRED 8-23-24(Time, Rx2, Rx3) WARM UP: Air Squat-10 reps Air Squat w/ Pulse-10 reps Jump Squat-5 reps 90-90 Hip Rotation-10 reps Reverse Lunge-20 reps Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Praying Pose to Hammy-5 reps STRENGTH WORK BACK SQUAT 5 minute Warm Up THEN Every 3 minutes x 5 sets: 5-5-5-5-5 Start moderate and work up to a moderately heavy set of 5. METCON 3 Rounds for MAX reps: 1 min AMRAP: 15 Wall Ball AMRAP Dumbbell Deadlift REST 30 secs ---- 1 min AMRAP: 20 m Sled Push AMRAP Walking Lunges REST 30 secs ---- 1 min AMRAP: 150 m Run AMRAP Jump Squat REST 30 secs |
|
|
