Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – Threshold Thursday Class 7am
STRENGTH
3 Sets: Hang Squat Clean 2 reps + Deficit Deadlift 3 reps
This is at 80-90% of 1RM Hang Squat clean. The deficit DL will be on a 45lb plate and use the same weight as the HSC.
This is at 80-90% of 1RM Hang Squat clean. The deficit DL will be on a 45lb plate and use the same weight as the HSC.
Complete the DL within 30 seconds of the Hang Squat Clean.
Each week will try to go a little heavier than the last.
WOD
15 min. AMRAP:
10 Shuttle runs
30 Double Unders
15 DB floor Bench Press
10 Shuttle run “across the gym is 1 rep”
30 Double Unders
15 Pull-Ups
15 min. AMRAP:
10 Shuttle runs
30 Double Unders
15 DB floor Bench Press
10 Shuttle run “across the gym is 1 rep”
30 Double Unders
15 Pull-Ups
STRENGTH
3 Sets: Hang Squat Clean 2 reps + Deficit Deadlift 3 reps
This is at 80-90% of 1RM Hang Squat clean. The deficit DL will be on a 45lb plate and use the same weight as the HSC.
This is at 80-90% of 1RM Hang Squat clean. The deficit DL will be on a 45lb plate and use the same weight as the HSC.
Complete the DL within 30 seconds of the Hang Squat Clean.
Each week will try to go a little heavier than the last.
WOD
15 min. AMRAP:
10 Shuttle runs
30 Double Unders
15 DB floor Bench Press
10 Shuttle run “across the gym is 1 rep”
30 Double Unders
15 Pull-Ups
15 min. AMRAP:
10 Shuttle runs
30 Double Unders
15 DB floor Bench Press
10 Shuttle run “across the gym is 1 rep”
30 Double Unders
15 Pull-Ups
STRENGTH
3 Sets: Hang Squat Clean 2 reps + Deficit Deadlift 3 reps
This is at 80-90% of 1RM Hang Squat clean. The deficit DL will be on a 45lb plate and use the same weight as the HSC.
This is at 80-90% of 1RM Hang Squat clean. The deficit DL will be on a 45lb plate and use the same weight as the HSC.
Complete the DL within 30 seconds of the Hang Squat Clean.
Each week will try to go a little heavier than the last.
WOD
15 min. AMRAP:
10 Shuttle runs
30 Double Unders
15 DB floor Bench Press
10 Shuttle run “across the gym is 1 rep”
30 Double Unders
15 Pull-Ups
15 min. AMRAP:
10 Shuttle runs
30 Double Unders
15 DB floor Bench Press
10 Shuttle run “across the gym is 1 rep”
30 Double Unders
15 Pull-Ups