Strength
Every 3 min x 5 sets
a) Back Squat – 6 reps @ 70-80% (heavier than last wk)
b) DB Bench Press – 8 reps (5 sec eccentric each rep)
Conditioning
12 Min AMRAP
15/12 Cal Row
10 DB Thrusters 50/35#
50 Double Unders
WOD Notes: Goal is 4+ rds. Thrusters should be unbroken each rd. DU sub = 25 DU or 100 singles.
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Banded Tricep Extensions – 4×20
Schedule This Week
Tues – 8am & 9am classes + Open Gym 10am-12pm
Wed – Closed
Thurs – 5:30am class, 8am class, Open Gym 3-5pm, 5pm class, 6pm class, 7pm class
Fri/Sat – Normal Schedule