Fox River Strength and Conditioning – Open Gym


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 Reverse Lunges (4 each)

8 Double DB Rows

15s Elbow Plank

20 Renegade Rows (total)

10 DB Thrusters


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 (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

Extra Credit

Banded Triceps Pushdown (50-40-30-20-10, done AFAP.)

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