Fox River Strength and Conditioning – Open Gym
Warm-up
Warm-up (No Measure)
Grab a barbell and a band and complete:
2 Rounds of:
5 Snatch Grip RDLs
5 Muscle Snatch
5 OHS
5 Back Squat
5 Goodmornings
10 X-Band Walks each direction
Weightlifting
Power Snatch + OHS (5 x 2 + 2, Every 60s building in weight)
Power Snatch + OHS
Sledpush (Bld to heaviest 50ft in 8:00. Rest as needed)
Sledpush
Metcon
Metcon (AMRAP – Reps)
EMOM 12:
ODD Minutes: 10 Overhead Squats (115, 75)
EVEN Minutes: 200 Meter Run
Rx+:(135, 95)
L3: (95, 65)
L2: (75, 55)
L1: (53, 35 Goblet Squat) (100-150m run)