WODs & News
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Weekly Movement Forecast
M- Bike Conditioning/Box Jump Overs/ Sit-ups
T- Squat Cleans + STOH / Knees to elbow + Wall-Ball
W- Team of 2 / Row + Sandbag Carries + Ski-Erg
TH- Deficit Deadlift Cycle + SDLHP + Double Unders + Back Rack Lunges
F- Push-Ups + Barbell Upright Row / Burpees + Pull-Ups + C2B
WEEKLY REVIEW TNG SQUAT CLEAN + STOH
Moving on to 2 Reps each of our TnG squat clean + TnG stoh! Things should be getting pretty spicy now, Remember to keep your frame tight and engaged. Control your weight and have patience through your movement. For those that are limited with the push jerk I’d recommend moving into a split, starting at the lighter weights so you can build consistency through the workout and be read for the heavier weights.
DEADLIFTS/GLUTE BRIDGE/BIKE SPRINT
A new week here on the cycle and another opportunity to build those glutes! As we build in the deficits, as always be mindful of your body. The deficit adds stress and ROM to the deadlift, it is extremely important we keep our backs safe. If you feel like it’s getting to be too much make sure to keep it lighter or erase the deficit!
WEIGHTED PUSH-UPS + ROWS
For this week’s push ups and Rows cycle, we are adding a “For Time” strength piece which is sure to give you a good burn. This will also test how you’ve progressed since we will be eliminating the intervals and rest blocks.