Rx+ Open Gym Programming
Session 1
Strength
Tempo Front Squats
5 x 3 @ 75
Tempo: 3sec down, 3 sec hold, drive up, 1 sec at the top
Conditioning
12 Min AMRAP
20 Cal Assault Bike
10 S2OH (135/93)
5 Bar MU
Athletes should be able to complete >3 Rounds
Session 2
Conditioning
In 16 Min
40 Bar Facing Burpees
then in remaining Time
AMRAP
8 HSPU
16 WB (20/14)
50 DU
Gymnastics Strength
For Quality
25 – 20 – 15 – 10 – 5
Ring Dips
GHD Sit Ups
