Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
3 Supersets:
2 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
2 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
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3 Supersets:
2 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
2 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
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3 Supersets:
2 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
2 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
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets