Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
METCON (AMRAP in 15)
15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run
STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
METCON (AMRAP in 15)
15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run
STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
METCON (AMRAP in 15)
15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run