Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm – Open Gym Allowed 9am and 530pm
STRENGTH
1. 1 Full Squat Clean + 1 Hang Squat Clean: Build to the heaviest set possible. 15 min max
2. Back Squat: 3×3 70%, 80%, 90% “final set is for max reps goal is more than 3”
WOD
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂
STRENGTH
1. 1 Full Squat Clean + 1 Hang Squat Clean: Build to the heaviest set possible. 15 min max
2. Back Squat: 3×3 70%, 80%, 90% “final set is for max reps goal is more than 3”
WOD
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂
STRENGTH
1. 1 Full Squat Clean + 1 Hang Squat Clean: Build to the heaviest set possible. 15 min max
2. Back Squat: 3×3 70%, 80%, 90% “final set is for max reps goal is more than 3”
WOD
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂