Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
6 Sets to build to a 3 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises.
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises.
Rest 2-3 min between sets.
WOD
20 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
20 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
STRENGTH
6 Sets to build to a 3 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises.
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises.
Rest 2-3 min between sets.
WOD
20 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
20 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
STRENGTH
6 Sets to build to a 3 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises.
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises.
Rest 2-3 min between sets.
WOD
20 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
20 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups