Monday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am – Open Gym 9am/530pm
WOD
AMRAP in 10 Minutes
3 Bar Muscle Ups or 6 Pull Ups
6 Shuttle Runs (25’) each or 30 Sec High Knees/Sub Rower 30 Sec
STRENGTH AFTER WOD TODAY
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean
WOD
AMRAP in 10 Minutes
3 Bar Muscle Ups or 6 Pull Ups
6 Shuttle Runs (25’) each or 30 Sec High Knees/Sub Rower 30 Sec
STRENGTH AFTER WOD TODAY
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean
WOD
AMRAP in 10 Minutes
3 Bar Muscle Ups or 6 Pull Ups
6 Shuttle Runs (25’) each or 30 Sec High Knees/Sub Rower 30 Sec
STRENGTH AFTER WOD TODAY
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean