NEWS

  • MARATHON MONDAY: Monday April 15th, we have an abbreviated schedule
    • 6:30a, 8:30a + 5:30p Classes ONLY!
  • APRIL BREAK: Monday 4/15 – Friday 4/19
    • No Teens Classes (mon and wed)
    • No Noon Classes (tue and thu)

WOD

METCON

STRENGTH
Bulgarian Split Squat
4 x 10/10, across
FOR TIME
5 x on the 3 Minute
10 DB Bench
12 Goblet Squats
14 Cal Row
Weight: 50/35, 53/35

MASTERS

STRENGTH
Bulgarian Split Squat
4 x 10/10, across
FOR TIME
5 x on the 3 Minute
10 DB Bench
12 Goblet Squats
12 Cal Row
Weight: 35/20, 35/26

MOVE

STRENGTH
Bulgarian Split Squat
4 x 10/10, across
FOR TIME
5 x on the 3 Minute
10 DB Bench
12 Goblet Squats
10 Cal Row
Weight: 25/15, 26/18

WOD GUIDANCE & GOALS
Bulgarian split squats are great for working unilateral balance and strength. Use two dumbbells (one in each hand) for your working sets of ten reps. Use a weight that is challenging (8/10 effort) for all four sets.

For the intervals, choose a weight for the db bench that you can do unbroken every round. However, reps seven through ten slow down your cycle time. Use a kettlebell for the close stance goblet squats, and elevate your heels (toes stay on the floor.) This stance will target your quads, specifically by your knees. Then, with your jello-feeling-legs, row 14 calories (sub :60). Move deliberately, and quickly, so you have at least :30 of rest before the next interval. Scale the row if you need more rest time.

Post Weight + Intervals to Comments.