Power Hour 4/10/19

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New CYCLE!!! Please note that on the last set you should do 5+ reps.  This will be the trend for this cycle for the next 8 weeks. Strict Press 1×5 at 45% 1RM Strict Press 1×5 at 45% 1RM Strict Press 1×3 at 55% 1RM Strict Press 1×5 at 60% 1RM Strict Press 1×5 at […]

Wod Tuesday 4/9/19

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“Bad Blood” 5 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Push Press, 95/65 lbs Assault Bike Calories Rest 1 min **Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Power Hour 4/3/19

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Bench Press : 1 Rep Max Finishers: Super Set 1: 3 rounds 10 Double DB Bent over rows 10 Single Arm Overhead KB press- from lunge knee position (each arm) Super Set 2: 3 rounds 10 Double DB bicep curls 10 Double DB tricep kick backs

WOD Tuesday 4/2/19

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“DOCE” Complete as many rounds as possible in 4 mins of: 27/21 Row Calories 21 Power Cleans, 135/95 lbs 15 Burpee Box Jump Overs, 24/20 in -Rest 4 mins- Complete as many rounds as possible in 4 mins of: 27/21 Row Calories 21 Power Cleans, 115/80 lbs 15 Burpee Box Jump Overs, 24/20 in -Rest […]

WOD Monday 4/1/19

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Lifting: 3 Position Squat Snatch NOTES: ***15 minutes to build to a moderate 3-position squat snatch ***Positions are: pockets, one inch above the knee, floor ***Complete complex without letting go of the bar Start very light and get comfortable receiving the bar in the bottom WOD: “Snake Bite” For Time: 21-15-9 Squat Snatches (95/65) C2B […]