Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
20-25min
*Use 30-40% of your 1 rep max on all movements below. Shoot for 5-8 reps at a time
with about 10-20sec. of rest between each set. Really push for max reps!
1.) 5min. For Max Reps:
Barbell Hip Thrusts
2.) 5min. For Max Reps:
Banded Tricep Pull Downs
3.) 5min. For Max Reps:
Leaning Lateral DB Raises
*Switch sides every 5-6 reps
4.) 5min. For Max Reps:
Weighted DB Sit-Ups
5.) 5min. For Max Reps:
Barbell Bicep Curls
*Alternate between regular grip, close grip, and wide grip.
Rest 1 min. Between Each Station.
WOD
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps
REST 1 min. Between Each Section
STRENGTH
20-25min
*Use 30-40% of your 1 rep max on all movements below. Shoot for 5-8 reps at a time
with about 10-20sec. of rest between each set. Really push for max reps!
1.) 5min. For Max Reps:
Barbell Hip Thrusts
2.) 5min. For Max Reps:
Banded Tricep Pull Downs
3.) 5min. For Max Reps:
Leaning Lateral DB Raises
*Switch sides every 5-6 reps
4.) 5min. For Max Reps:
Weighted DB Sit-Ups
5.) 5min. For Max Reps:
Barbell Bicep Curls
*Alternate between regular grip, close grip, and wide grip.
Rest 1 min. Between Each Station.
WOD
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20)
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20)
REST 1 min. Between Each Section