Rx+ Open Gym Programming
Strength
Bench Press
2 x 5
3 x 5
Increase 5% for the last 3 sets. Use safety spotters as necessary.
Then
4 x 8 DB Bench Press
Conditioning
10 Min AMRAP
1 Strict Pull Ups
1 Strict HSPU
2 Strict Pull Ups
2 Strict HSPU
3 Strict Pull Ups
3 Strict HSPU
Add +1 rep each round
Gymnastics
5 Rounds for quality
2 Rope Climbs (Legless or Leg Assisted)
30s L-Sit Holds
10 Ring Dips (Max Strict + Kipping remainder)
Conditioning
21 – 15 – 9
Thrusters (105/68)
Ski Erg Cal
