TODAY the 8 and 9am Class will be OPEN GYM FORMAT.
Friday Schedule: 6am WOD
Open Gym at 430pm
20min. Running clock…
Min. 1: 8-10 Flat DB Bench or Floor Press
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs or Dips
Min. 4: 10-12 Barbell Bicep Curls
Metcon (AMRAP – Reps)
Tabata
8 Rounds:
20sec. of Toes-To-Bar or V-Ups
10 sec. Rest
8 Rounds:
20 sec. of DB Snatches 70/50lb.
10 sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20 sec.of Sit-Ups (Feet Anchored)
10 sec. Rest
20min. Running clock…
Min. 1: 8-10 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Metcon (AMRAP – Reps)
Tabata
8 Rounds:
20sec. of Toes-To-Bar
10 sec. Rest
8 Rounds:
20 sec. of DB Snatches 70/50lb.
10 sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20 sec.of Sit-Ups (Feet Anchored)
10 sec. Rest
20min. Running clock…
Min. 1: 8-10 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Metcon (AMRAP – Reps)
Tabata
8 Rounds:
20sec. of Toes-To-Bar
10 sec. Rest
8 Rounds:
20 sec. of DB Snatches 70/50lb.
10 sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20 sec.of Sit-Ups (Feet Anchored)
10 sec. Rest