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 – Tuesday Sept 16th
Warm-up: Quick dynamic lengths, then:
2 rounds of:
10 x Med ball squat cleans (20lb/14lb)
15 x Banded good mornings (Green or Black)
Mobility: Banded hip opener lunge + front rack stretch
WOD A) Every 90s x 10 sets (20 min total with warm-up)
1 Squat clean + 1 front squat
– Start at 60% of your 1 RM Clean and build slowly to a heavy set.
– 5 min to warm-up/set-up
WOD B) Complete 4 Rounds for time:
21 Wallballs (20/14lb)
15 Box jumps (24/20”)
9 Power Cleans (Adv: 155/105, Int: 135/95, Beg: 95/65 or less)