WOD: Wednesday, December 11th, 2024

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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 Complex (17 Minutes) 

4 Sets x 4 Reps 

  • Sets 1 and 2: 2 Cleans + 2 Hang Cleans @ 60% of 1RM 
  • Sets 3 and 4: 2 Cleans + 2 Hang Cleans @70% of 1RM 

*Complete the 2 cleans first before the 2 hang cleans 

*Can drop between cleans but not between hang cleans

*Focus on being aggressive and fast under the bar

*If you missed week 1 – test 1RM (1 Clean + 1 Hang Clean) 

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Workout: Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, etc… 

  • Calorie Row/Ski/Bike 
  • Toes To Bar 
  • Hang Squat Cleans (135/95) 

*One score: Last FULL round completed + partial reps 

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Cardio Option: Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, etc… 

  • Calorie Row/Ski/Bike 
  • Toes To Bar 
  • DB/KB Goblet Squats (50/35)(24K/16K) 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold