Fox River Strength and Conditioning – Open Gym
Warm-up
Warm-up (No Measure)
Grab a light set of DBs and complete:
10 DB RDLs
10 DB Front Squats
10 DB Hammer Curls
20s Elbow Plank
8 DB RDLs
8 DB Reverse Lunges (4 each)
8 Double DB Rows
15s Elbow Plank
20 Renegade Rows (total)
10 DB Thrusters
Strength
DB RDL (4 x 8-10 r30s )
Two Dumbbells – Superset with Curls
Hammer Curls (4 x 8-10 r30s)
Plank Complex (4 x 10s + 10s + 10s. Rest 30s)
Side Plank + Elbow Plank + Side Plank
Metcon
Metcon (AMRAP – Rounds)
AMRAP 10 ascending reps:
1 DB Man Makers (50, 35)
100 Meter Run
2 DB Man Makers
100 Meter Run
3 DB Man Makers
100 Meter Run
And so on continuing in this fashion..
*Score = highest round completed