Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Every 4 min. x 4 Rounds:
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
WOD
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.
Every 4 min. x 4 Rounds:
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
WOD
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.
Every 4 min. x 4 Rounds:
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
WOD
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.