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!
DATE - Wednesday April 16th
Warm-up: 2 rounds:
4 x Turkish get ups (2/2, light-moderate)
5 x Divebomber push-ups
5-7 x “ATYT” w/ light plates
20-30s Handstand hold
Mobility) Pec stretch laying on the ground (60s/side)
WOD A) In 15 min establish a 1 rep max bench press.
(This number will be used for our next strength cycle so be sure to write it down in your books!)
WOD B) Partner WOD!! Pair up with someone of similar bench press strength. With only one partner working at a time complete:
3000m Row (3 x 500m each, partner off the rower must complete 3 x 15′ rope climbs before returning to the rower)
100 x Bench press (60% of average max – switch as needed)
100 x Partner med ball sit-ups (20/14lb) (alternating reps, 50 each)
100 x Burpees (switch as needed)
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