Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
STRENGTH:
FRONT SQUATS:
Set 1: 3×5 @ 40% of your 1 REP BACK SQUAT
Set 2: 3×4 @ 50% of your 1 REP BACK SQUAT
Set 3: 3×3 @ 60% of your 1 REP BACK SQUAT
Set 4: 2×2 @ 70% of your 1 REP BACK SQUAT
NO HEAVIER TODAY!
WOD:
4 Rounds Of:
20 SA DB Step Ups (24″/20″) (35/20)
20 SA DB Push Press (35/20) (10 Each Side)
20 SA DB Deadlifts (10 Each Side)
20 Weighted Sit Ups (hold the DB against the chest through the entire sit up)
STRENGTH:
FRONT SQUATS:
Set 1: 3×5 @ 40% of your 1 REP BACK SQUAT
Set 2: 3×4 @ 50% of your 1 REP BACK SQUAT
Set 3: 3×3 @ 60% of your 1 REP BACK SQUAT
Set 4: 2×2 @ 70% of your 1 REP BACK SQUAT
NO HEAVIER TODAY!
WOD:
4 Rounds Of:
20 SA DB Step Ups (24″/20″) (35/20)
20 SA DB Push Press (35/20) (10 Each Side)
20 SA DB Deadlifts (10 Each Side)
20 Weighted Sit Ups (hold the DB against the chest through the entire sit up)
STRENGTH:
FRONT SQUATS:
Set 1: 3×5 @ 40% of your 1 REP BACK SQUAT
Set 2: 3×4 @ 50% of your 1 REP BACK SQUAT
Set 3: 3×3 @ 60% of your 1 REP BACK SQUAT
Set 4: 2×2 @ 70% of your 1 REP BACK SQUAT
NO HEAVIER TODAY!
WOD:
4 Rounds Of:
20 SA DB Step Ups (24″/20″) (35/20)
20 SA DB Push Press (35/20) (10 Each Side)
20 SA DB Deadlifts (10 Each Side)
20 Weighted Sit Ups (hold the DB against the chest through the entire sit up)