Friday 06/07

As we’re heading into the summer months we just wanted to post a friendly reminder to keep hydrated all day! Yes… even hours BEFORE your workout. Listen to your body and at any point you become light headed or dizzy please stop training and inform a coach.

Strength Day

Part 1 - Split Squats

  • Every 2:30 x 6 Sets

  • 8 Split Squats Ea. Leg

Part 2 - Clean & Jerk

  • Every 90s x 12 Sets

  • Sets 1-6 = 2 Clean & Jerks

  • Sets 7-12 = 1 Clean & Jerk

  • Build based off feel

Wednesday 06/05

If you missed Allie from Clio Therapeutics yesterday she’s offering a special for Undertow members. If you pre-book a medical or sports massage you’ll get $15 off your first visit! Check out and give her a follow on Instagram @cliotherapeutics

Strength - Every 2:00 x 8 Sets

  • Bear Complex

  • Build to a heavy unbroken complex

  • 1BC = 1 Power Clean + 1 Front Squat + 1 S2OH + 1 Back Squat + 1 BTH S2OH

    WOD - 10 min AMRAP

  • 1 Bear Complex (135/95)

  • 100m Run

    IF you complete 10 rounds before 10 minutes your score will be time

Tuesday 06/04

This evening Allie from Clio Therapeutics will be here giving 10-15 minute free sports massages. If you haven’t already reserved a spot we have two open still (5:00pm & 5:40pm) please DM or email us asap to claim one of those times and we’ll get back to you with confirmation. Feel free to grab some info and pick her brain while she’s here even if you aren’t getting a treatment.

Body Armor - Every 2:30 x 5 RDS

  • 10 Ring Dips

  • 10 Bent over barbell rows

  • :20 Hollow Hold

  • :20 Glute Bridge Hold

WOD - 2 RFT

  • 50 Wallballs (20/14)

  • 40 DU

  • 30 Burpees

  • 20 T2B

  • 10 Strict Pull ups