Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
SPEND FIRST 10-12 Minutes Warming Up with the Barbell.
WOD
50 Power Cleans for TIme (125/185Adv) (135/95Int) (45/35Beginner)
Stimulus: Simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you take a break, don’t let the bar sit for too long, get your hands back on the bar quickly.
***DO NOT DROP BARBELLS ON THE FLOOR WITH LESS THAN A 25# plate on each side.
ACCESSORY – CORE WORK
Banded Tricep Pull Downs
3 Sets of 12
Glute Bridges
3 Sets of 15
Plank Holds
3 Rounds
3 Rounds
1 MInute Hold – 30 Sec Rest
SPEND FIRST 10-12 Minutes Warming Up with the Barbell.
WOD
50 Power Cleans for TIme (125/185Adv) (135/95Int) (45/35Beginner)
Stimulus: Simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you take a break, don’t let the bar sit for too long, get your hands back on the bar quickly.
***DO NOT DROP BARBELLS ON THE FLOOR WITH LESS THAN A 25# plate on each side.
ACCESSORY – CORE WORK
Banded Tricep Pull Downs
3 Sets of 12
Glute Bridges
3 Sets of 15
Plank Holds
3 Rounds
3 Rounds
1 MInute Hold – 30 Sec Rest
SPEND FIRST 10-12 Minutes Warming Up with the Barbell.
WOD
50 Power Cleans for TIme (125/185Adv) (135/95Int) (45/35Beginner)
Stimulus: Simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you take a break, don’t let the bar sit for too long, get your hands back on the bar quickly.
***DO NOT DROP BARBELLS ON THE FLOOR WITH LESS THAN A 25# plate on each side.
ACCESSORY – CORE WORK
Banded Tricep Pull Downs
3 Sets of 12
Glute Bridges
3 Sets of 15
Plank Holds
3 Rounds
3 Rounds
1 MInute Hold – 30 Sec Rest
