Pausing Overhead Squat
On the 2:00 x 5 Sets:
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
WOD
21-15-9:
Overhead Squats 65/95 M-55/85
Toes to Barbell
Directly Into…
15-12-9
Thrusters 65/95 M-55/85
Bent Over Rows
GENERAL WARM-UP
2 Rounds
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds PVC Hollow Hold
30 Seconds PVC Arch Hold
30 Seconds PVC V-Ups
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
AFTER PARTY
5 Rounds Not For Time:
10 Sumo RDL
10 Floor Press
WORKOUT VARIATIONS
HOME GYM
3 Rounds:
50 Air Squats
50 Sit-ups
Directly Into…
3 Rounds:
50 Air Squats
50 Single Arm Dumbbell Rows (25 Each Side)
or
21-15-9:
SA DB Overhead Squats
Toes to Dumbbell
Directly Into…
15-12-9
Single DBThrusters
Bent Over Rows
MODIFICATIONS
TOES TO BARBELL
- Reduce Reps
- Feet as High as Possible
- Knees to Elbow/Chest/Waist
- Toes Raises
CHEST TO BAR PULL-UPS/BOR
- Reduce Reps
- Chin Over Bar Pull-ups
- Strict Pull-ups (12-9-6)
- Banded Pull-ups
- Ring Rows
- Double Dumbbell Bent Over Rows
- Single Dumbbell Bent Over Rows
THRUSTERS
- Double Dumbbell Thrusters
- Single Arm Dumbbell Thrusters
- Dumbbell Goblet Thrusters
OVERHEAD SQUATS
- Single Arm Dumbbell Overhead Squats
- Single Dumbbell Goblet Squats
- Front Squats
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
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