Monday Schedule: WOD TIMES: 6am/8am/9am/539pm – BOOTCAMP @ 7AM – SPIN @ 530PM
Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating
Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating
Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating