Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym
Strength
Back Squat
4 × 6 @ RPE 7–7.5
We’re starting conservatively.The goal is to have full range of motion and good form with each rep and have room to increase over the next five weeks.
Accessory
3 rounds:
- 8 SL DB Romanian deadlifts per leg
- 12 weighted sit-ups
WOD — “First Gear”
12-Minute AMRAP
- 10 wall balls
- 8 burpees
- 12 KB swings
- 100m run
Intent: Sustainable but uncomfortable.
Strength
Back Squat
4 × 6 @ RPE 7–7.5
We’re starting conservatively.The goal is to have full range of motion and good form with each rep and have room to increase over the next five weeks.
Accessory
3 rounds:
- 8 SL DB Romanian deadlifts per leg
- 12 weighted sit-ups
WOD — “First Gear”
12-Minute AMRAP
- 10 wall balls
- 8 burpees
- 12 KB swings
- 100m run
Intent: Sustainable but uncomfortable.
Strength
Back Squat
4 × 6 @ RPE 7–7.5
We’re starting conservatively.The goal is to have full range of motion and good form with each rep and have room to increase over the next five weeks.
Accessory
3 rounds:
- 8 SL DB Romanian deadlifts per leg
- 12 weighted sit-ups
WOD — “First Gear”
12-Minute AMRAP
- 10 wall balls
- 8 burpees
- 12 KB swings
- 100m run
Intent: Sustainable but uncomfortable.