Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
4 Sets: Back Squats
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
4 Sets: Back Squats
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
WOD
5 Rounds:
90 sec. AMRAP:
10 Front Rack Lunges (135/95lbs.)
10 Lateral Burpees Over The Bar
5 Rounds:
90 sec. AMRAP:
10 Front Rack Lunges (135/95lbs.)
10 Lateral Burpees Over The Bar
90 sec Rest Between Rounds
STRENGTH
4 Sets: Back Squats
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
4 Sets: Back Squats
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
WOD
5 Rounds:
90 sec. AMRAP:
10 Front Rack Lunges (135/95lbs.)
10 Lateral Burpees Over The Bar
5 Rounds:
90 sec. AMRAP:
10 Front Rack Lunges (135/95lbs.)
10 Lateral Burpees Over The Bar
90 sec Rest Between Rounds
STRENGTH
4 Sets: Back Squats
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
4 Sets: Back Squats
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
WOD
5 Rounds:
90 sec. AMRAP:
10 Front Rack Lunges (135/95lbs.)
10 Lateral Burpees Over The Bar
5 Rounds:
90 sec. AMRAP:
10 Front Rack Lunges (135/95lbs.)
10 Lateral Burpees Over The Bar
90 sec Rest Between Rounds