Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
STRENGTH (look back at 12/26/25)
BACK SQUATS
Look at weights from 12/8/25 – note we are not going as heavy today.
Set 1: 8 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 4 Reps @ 70%
Set 2: 2 Reps @ 75%
Set 5: Break it down to 60% and do max reps unbroken
WOD
3 Rounds for Time:
25 Floor Press (40s/20s)
100 Air Squats
35 GHD Sit Ups or V-Ups
STRENGTH (look back at 12/26/25)
BACK SQUATS
Look at weights from 12/8/25 – note we are not going as heavy today.
Set 1: 8 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 4 Reps @ 70%
Set 2: 2 Reps @ 75%
Set 5: Break it down to 60% and do max reps unbroken
WOD
3 Rounds for Time:
25 Floor Press (40s/20s)
100 Air Squats
35 GHD Sit Ups or V-Ups
STRENGTH (look back at 12/26/25)
BACK SQUATS
Look at weights from 12/8/25 – note we are not going as heavy today.
Set 1: 8 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 4 Reps @ 70%
Set 2: 2 Reps @ 75%
Set 5: Break it down to 60% and do max reps unbroken
WOD
3 Rounds for Time:
25 Floor Press (40s/20s)
100 Air Squats
35 GHD Sit Ups or V-Ups