Fox River Strength and Conditioning – Open Gym
Warm-up
Warm-up (No Measure)
5 Minutes of Assault Bike
Grab 2 DBs then,
Complete:
– 10 DB Front Squats
– 10 DB Renegade Rows (total) + 5 DB Thrusters
– 10 DB RDLs
– 3 DB Man Makers
Equal Rest and work
Gymnastics
Metcon (No Measure)
10-15 Minutes of:
1a) Ring Muscle-up Transitions x 40s of Practice
Rx+:(Ring Muscle-up Volume Accumulate x 2-4 reps per set)
1b) Gymnastics Static Hold x 10-20s
– L-Sit
– Handstand Hold
– Ring Support
– Free Standing Handstand
Skill work, rest as needed
Metcon
Metcon (Time)
3 Rounds:
400 meter Run
7 DB Man Makers (50, 30)
Rest 2:00