Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
Deadlift
3 × 5 @ RPE 6
Perfect setup and controlled reps.
Strict Press
3 × 6 @ RPE 6
Optional Core
2 rounds:
- :30 hollow hold
- :30 plank
METCON — “Friday Fifteen”
15-Minute EMOM
Min 1: 8–10 DB push press
Min 2: 10–12 cal bike/row OR 100m run
Min 3: 10 light KB deadlifts + 8 push-ups
× 5
Athletes should have 15–25 seconds rest each minute.
Again, RPE 6–7 max.
Deadlift
3 × 5 @ RPE 6
Perfect setup and controlled reps.
Strict Press
3 × 6 @ RPE 6
Optional Core
2 rounds:
- :30 hollow hold
- :30 plank
METCON — “Friday Fifteen”
15-Minute EMOM
Min 1: 8–10 DB push press
Min 2: 10–12 cal bike/row OR 100m run
Min 3: 10 light KB deadlifts + 8 push-ups
× 5
Athletes should have 15–25 seconds rest each minute.
Again, RPE 6–7 max.
Deadlift
3 × 5 @ RPE 6
Perfect setup and controlled reps.
Strict Press
3 × 6 @ RPE 6
Optional Core
2 rounds:
- :30 hollow hold
- :30 plank
METCON — “Friday Fifteen”
15-Minute EMOM
Min 1: 8–10 DB push press
Min 2: 10–12 cal bike/row OR 100m run
Min 3: 10 light KB deadlifts + 8 push-ups
× 5
Athletes should have 15–25 seconds rest each minute.
Again, RPE 6–7 max.