The 8:00 AM WOD class will be cancelled on Saturday, June 20 due to a private event at the gym.
Please join us at one of our other Saturday classes:
• 6:00 AM – Weightlifting
• 7:00 AM – WOD
• 9:00 AM – Engine45
Thank you for your understanding!
General Warm Up (5-12)
2 rounds:
1:00 Bike (:30 easy, :20 moderate, :10 hard)
:10-:15 Cossack Hold (each side, use rig if needed)
:15-:20 Star Plank (each side)
cossack hold:
star plank:
Specific Warm Up (12-22)
Back Squat:
5-5-5 Air Squat
grab bar…
5 Tempo Back Squat (:03 lower, :03 bottom)
5 Normal Back Squat
sets of 3-5 reps building to starting load
(23-38)
Back squat
Every 3:00 x 5 sets
7-5-3-5-7
*Goal is to start heavy for the set of 7, increase for 5, increase for 3, then try to be heavier than your first 5 and 7 on back half of pyramid!
RX: (42-58)
4 rounds for time.
15/12 Cal Bike
30 Alternating V Up
1:00 Plank (elbows/ toes)
1:00 rest
Goal: Rounds should be under 3:00 (not including 1:00 rest)
Intermediate:
4 rounds for time.
12/9 Cal Bike
30 Bent knee Alternating V Up (knee more to chest vs. hands to feet)
:45 Plank (elbows/ toes)
1:00 rest
Baseline:
4 rounds for time.
9/6 Cal Bike
20 Bent knee Alternating V Up (knee more to chest vs. hands to feet)
:30 modified plank (elbows/knees)
1:00 rest
Today we start the week on fresh legs with back squats as the priority. The goal is to give your best effort to the strength work, so come prepared, get primed, and be ready to lift heavy. Loads will adjust throughout the workout and the reps will vary, but the overall approach should be to commit to five challenging working sets. The conditioning piece is meant to complement the strength work by building fitness without adding excessive fatigue. Expect a mix of dynamic and static core movements designed to strengthen the muscles that support and stabilize the spine.