Thursday March 24th Open Gym

OPEN GYM HOURS are 5:30-7am, 9:00-10:00am and 4-7pm.  There will be an optional programmed workout with strength/skill work.

Warm up:  athlete choice 10-12 minutes



Mobility:  8-10 minutes


Strength or skill: choice


Conditioning:  6 rounds

Minute 1:  30 second DU’s (sub singles)

Minute 2:  2 Split jerks (from the floor)

Weight options for men:  185/155/135/115

Weight options for women:  115/95/75/55

Minute 3:  2-4 Bar or Ring Muscle ups

(Sub 2 pulls ups and 2 bar or ring dips)

Minute 4:  3 Man makers 45/20lbs


Post:  400m walk + foam roll


Nick ProhaskaComment