2.1.21 Workout of the Day

Our Three River Throwdown Crew, Rome GA.

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Open Gym
In effort to provide our athletes more training times for accessory work & for those that desire to wod in a more socially-distant setting during COVID 19, we have added some open gym hours listed under our “Schedule & Rates.” Other then those times, all scheduled classes are for members participating in group classes.

Barbell
1.Stamina Squats
On the minute x 10
Min 1: 4 Front Squats
Min 2: 8 Back Squats

Stimulus: Today’s weight -60-62% of 1RM Front Squat, 4th week in our climb back up the progression ladder. This week we are repeating Week #2's Stamina Squats (Nov 30), aiming for an increase of 3-5% from that effort.

2. “Wonderworld”
100 DUBS
21 Power Cleans (155/105)
21 Bar facing Burpees
100 DUBS
15 Power Cleans
15 Bar facing Burpees
100 DUBS
21 Power Cleans
21 Bar facing Burpees

Interval
AMRAP 30:
30/24 Calorie Machine/ 400 m run
30 Kettlebell Swings (53/35)
30 Kettlebell Reverse Lunges

Midline “Core Cash-out”
3 Sets:
1 Minute Side Plank (Right)
1 Minute Side Plank (Left)
1 Minute Russian Twists

*:1 minute rest between sets*