Tuesday Schedule 6am/8am/530pm WOD – Open Gym 9am/530pm
I HOPE YOU ALL HAD A MERRY CHRISTMAS!
STRENGTH:
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
15 MIN WOD (look back at 11/13 for OHS #/reps)
A.)
10-20-30-40-50
Double Unders (Double the reps for Singles)
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…
A.)
10-20-30-40-50
Double Unders (Double the reps for Singles)
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…
STRENGTH:
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
15 MIN WOD (look back at 11/13 for OHS #/reps)
A.)
10-20-30-40-50
Double Unders (Double the reps for Singles)
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…
A.)
10-20-30-40-50
Double Unders (Double the reps for Singles)
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…
STRENGTH:
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
15 MIN WOD (look back at 11/13 for OHS #/reps)
A.)
10-20-30-40-50
Double Unders (Double the reps for Singles)
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…
A.)
10-20-30-40-50
Double Unders (Double the reps for Singles)
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…