WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Thu, Sep 26 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 9-26-24 | WARM UP 9-26-24 | SKILL WORK 9-26-24 | METCON 9-26-24 |
SHRED 9-26-24(Reps, Rx2, Rx3) EMOM x 6 minutes 1. Row Calories 2. Empty Bar Bench Press 3. Empty Bar Row 4. Plate Ground to Overhead 5. Inchworm + Upward Dog 6. Snow Angels/Thumbs Up/Breaststrokes ---- Give a few minutes to build on strength work before 15 minutes start! STRENGTH WORK 15 minute Timer: Accumulate 3-4 quality sets 6-8 Barbell Bench Press 10-12 Barbell Row (pronated) REST 90 secs-2 mins between sets *Use two barbells. Start near where you ended last week, then beat last week on 2-3 sets METCON 1 min ON/1 min OFF x 8 rounds Rounds 1, 3, 5, 7: Row-10/7 Calories Burpee Over Rower-AMRAP Rounds 2, 4, 6, 8: Asaualt Bike-10/7 Calories Alt DB Snatch-AMRAP Rx: 55/40 Rx2: 45/30 Rx3: 25/20 MODWOD 1: 20/15, Sub 7/5 Calories MODWOD 2: 15/12, Sub 7/5 Calories
|
|
|
