Thursday Schedule: 6am/8am/530pm – Open Gym 9am/530pm
STRENGTH
3 Supersets:
3 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
For Max Reps:
3 min. of Wall Balls (20/14lbs.)
3 min. of Rowing For Cals
3 min. Rest
2 min. of Wall Balls
2 min. of Rowing For Cals
2 min. Rest
1 min. of Wall Balls
1 min. of Rowing For Cals
STRENGTH
3 Supersets:
3 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
For Max Reps:
3 min. of Wall Balls (20/14lbs.)
3 min. of Rowing For Cals
3 min. Rest
2 min. of Wall Balls
2 min. of Rowing For Cals
2 min. Rest
1 min. of Wall Balls
1 min. of Rowing For Cals
STRENGTH
3 Supersets:
3 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
For Max Reps:
3 min. of Wall Balls (20/14lbs.)
3 min. of Rowing For Cals
3 min. Rest
2 min. of Wall Balls
2 min. of Rowing For Cals
2 min. Rest
1 min. of Wall Balls
1 min. of Rowing For Cals