Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD
Strength
Single-Arm DB Floor Press
4 × 8/side
Superset:
Single-Arm DB Row
4 × 10/side
Then:
Offset Farmer Carry
3 × 40–50 ft/side
Heavy DB/KB on one side only. Stay tall and resist leaning.
METCON — “90 Seconds On”
6 Rounds
90 seconds work / 60 seconds rest
During each 90-second interval:
- 8 box jump overs
- 10 KB swings
- Max Shuttle Runs
Score: Total calories across all 6 rounds.
Strength
Single-Arm DB Floor Press
4 × 8/side
Superset:
Single-Arm DB Row
4 × 10/side
Then:
Offset Farmer Carry
3 × 40–50 ft/side
Heavy DB/KB on one side only. Stay tall and resist leaning.
METCON — “90 Seconds On”
6 Rounds
90 seconds work / 60 seconds rest
During each 90-second interval:
- 8 box jump overs
- 10 KB swings
- Max Shuttle Runs
Score: Total calories across all 6 rounds.
Strength
Single-Arm DB Floor Press
4 × 8/side
Superset:
Single-Arm DB Row
4 × 10/side
Then:
Offset Farmer Carry
3 × 40–50 ft/side
Heavy DB/KB on one side only. Stay tall and resist leaning.
METCON — “90 Seconds On”
6 Rounds
90 seconds work / 60 seconds rest
During each 90-second interval:
- 8 box jump overs
- 10 KB swings
- Max Shuttle Runs
Score: Total calories across all 6 rounds.