NEWS
- JULY SEMINAR: Next Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK! Sign up on your Triib app, starting Wed 7/21.
WOD
Bench Press
3×4 at 75%
2×6 at 70%
1×8 at 67%
2×6 at 70%
1×8 at 67%
EMOM 9
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
3×4 at 75%
2×6 at 70%
1×8 at 67%
2×6 at 70%
1×8 at 67%
EMOM 9
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
3×4 at 75%
2×6 at 70%
1×8 at 67%
2×6 at 70%
1×8 at 67%
EMOM 9
1 – 14 Alternating V-Ups
2 – 14 Plated Russian Twists
3 – 14 Tuck Rocks
1 – 14 Alternating V-Ups
2 – 14 Plated Russian Twists
3 – 14 Tuck Rocks
WOD GUIDANCE & GOALS
HEAVY DAY, with a twist! Yes, those percentages are correct. You will start your working sets at a heavier weight then deload the bar and do more reps per set. The EMOM is an abdominal massacre, get ready! If you’re doing Foundations, do a strict press.
Post Weights to Comments.
HOME WOD
Tabata
Push Ups
EMOM 9
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
ENDURANCE
Rest
75, 70, 65
Bench
100/95/95
Need a need 1 rep max
Foundations
Lunges 4×5/5
95/105/110/117
Sorensen Hold
2x 75 secs
115#/110#/105# – that 8th push was tough as was that last 2 reps on the last set at 75% – so fun working with Vlad!!
85/80/75
80/75/70
Foundations: DL 3×3 @ 180
Strict press* not bench
Bench: 80/70/65
with Mohammad 105/95/90
60/65 first set/60/55
125/115/105
Strict Press 115/108/100
Back Rack Lunges 135/135/145/150
Bench 175, 160,155