Announcement: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.
Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Run 2:00
II. 6:00 Dynamic Warm-up
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms
10 x Side Plank Reach Throughs (10L/10R)
10 x Arm Raises (5L/5R)
10 x Scap Push-ups
III. Mobility
Impact/Focus #1: Power Snatch
Warm up (3 sets x 3 reps) before completing the workload below.
Power Snatch 1-1-1-1-1
Post loads to comments.
Impact/Focus #2: Barbell Row/Bench Press
Warm up as needed before completing the workload below.
Barbell Row 5-5-5-5-5
Bench Press 5-5-5-5-5
Notes: Athletes will complete the following workload as a superset with :30 rest between sets.
Post loads to comments.
Impact/Focus #3: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10
“Power Snatch” : 105#
“Barbell Row: Bench Press 5s”: 115/135#
Power Snatch: 105#
Barbell Row/Bench Press: 115/105