Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-
Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-
Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-