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Friday November 6 (OPEN GYM)

TriPark Strength – Open Gym

Strength

Push Jerk

Every 2 minutes, for 16 minutes (8 sets):

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

40 Double-Unders

20 Push Presses (95/65 lbs)

10 Burpees Over the Barbell

Strength

Split Jerk

Split Jerk

3-3-3-3-3-3-3

30 Flutter kicks between each set

Strength

Bench Press

Bench Press

3-3-3-3-3-3-3

5 Star Fish Between Each Set

Endurance Class

Metcon (Time)

For Time

400 Meter Run

15 Ground to Overhead (135/95 lbs)

30 Push-Ups

400 Meter Run

10 Ground to Overhead

20 Push-Ups

400 Meter Run

5 Ground to Overhead

10 Push-Ups

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