WOD: Wednesday, July 24th, 2024

Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

  • Establish a heavy single 

*Clean can be power or squat 

*Whichever you choose you must stick with for whole cycle 

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Workout: 3 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :15s- 

AMRAP x 1:30 

  • Max Power Cleans (115/85) 

-Rest :15s- 

AMRAP x 1 Minute 

  • Max Box Jumps (24”/20”) 

-Rest 2 Minutes- 

*3 Total Scores:

  • Total Cals accumulated across all 3 intervals 
  • Total Power Cleans accumulated 
  • Total Box Jumps accumulated  

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Cardio Option: 3 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :15s- 

AMRAP x 1:30 

  • Max Burpee-Rage Balls (20/15) 

-Rest :15s- 

AMRAP x 1 Minute 

  • Max Box Jumps (24”/20”) 

-Rest 2 Minutes- 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations