People with the proper introduction to the movements are able to get momentum faster, achieve better results and are more successful in achieving their goals…
Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!
We offer 3 different ways for you to accomplish this. All achieve a similar result, but are drastically different. Come see for yourself what makes us the best at what we do!
Warmup/Mobility) (8-10 mins)
Band pull-aparts & Presses
WOD A) (18 mins) 4 Alternating sets, rest 45-60 secs between exercises:
1) 5 Strict Press @ 21X1 tempo – approx. 70-75% of 1RM
2) 5 KB Row per arm @ 20X2 tempo – heavy as possible but weight should be held at chest
WOD B) 10 min AMRAP:
6 Hang Power Clean 165/110lb
8 Weighted Pushups 45/25lb (First round should be unbroken, however much weight or which progression you choose)
10/8/6 Toes to Bar (Adv/Int/Beg – if you aren’t able to get your knees to armpits, or if you have any shoulder problems then do v-ups/tucks or situps. Or GHD Situps if you have done these for volume in a WOD before)
***Rest 5 mins before starting WOD C***
WOD C) (6 mins) 3 Rounds of 60 secs on/60 secs off for max reps: KB Swings 24/16kg (Bell should be completely vertical over your midline with hips, knees and elbows extended – as long as you have the mobility to do so)
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