IN HONOR OF VETERANS DAY WE WILL BE CLOSED FOR ALL PM CLASSES
6am WOD – 7am BOOTCAMP – 8am WOD
Power Development
Rotational Medicine-Ball Throws
5 × 5/side
Then:
Low Box Jump or Vertical Jump
5 × 3
Rest 60–90 seconds between sets.
Unilateral Accessory
Single-Leg Box Squat
3 × 6/leg
Use a box height that allows full control. Light counterbalance as needed.
“The Grinder”
After Med-Ball Power Work + Single-Leg Box Squats
For Time — 15-Minute Cap
21-15-9
-
DB floor press
-
Russian KB swings
-
Hanging knee raises
After each round: 100m run.
Score: Total time.
Target stimulus: 10–13 minutes at RPE 7–8. Choose DBs that allow sets of 8–12 reps.
Power Development
Rotational Medicine-Ball Throws
5 × 5/side
Then:
Low Box Jump or Vertical Jump
5 × 3
Rest 60–90 seconds between sets.
Unilateral Accessory
Single-Leg Box Squat
3 × 6/leg
Use a box height that allows full control. Light counterbalance as needed.
“The Grinder”
After Med-Ball Power Work + Single-Leg Box Squats
For Time — 15-Minute Cap
21-15-9
-
DB floor press
-
Russian KB swings
-
Hanging knee raises
After each round: 100m run.
Score: Total time.
Target stimulus: 10–13 minutes at RPE 7–8. Choose DBs that allow sets of 8–12 reps.
Power Development
Rotational Medicine-Ball Throws
5 × 5/side
Then:
Low Box Jump or Vertical Jump
5 × 3
Rest 60–90 seconds between sets.
Unilateral Accessory
Single-Leg Box Squat
3 × 6/leg
Use a box height that allows full control. Light counterbalance as needed.
“The Grinder”
After Med-Ball Power Work + Single-Leg Box Squats
For Time — 15-Minute Cap
21-15-9
-
DB floor press
-
Russian KB swings
-
Hanging knee raises
After each round: 100m run.
Score: Total time.
Target stimulus: 10–13 minutes at RPE 7–8. Choose DBs that allow sets of 8–12 reps.