Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
STRENGTH
BACK SQUATS
Stick with same weights as last week (they were based off of the FS)
Set 1: 10 Reps with empty barbell
Set 2: 8 Reps @ 55% of 1 Rep Max
Set 3: 6 Reps @ 65% of 1 Rep Max
Set 4: 4 Reps @ 80% of 1 Rep Max
Set 5: 2 Reps @ 90% of 1 Rep Max
WOD
5 Rounds of:
10 KBS
10 Goblet Squats
10 Push Press (each arm)
10 Deadlifts
50 Jump Ropes
Rest 45 Seconds between rounds
STRENGTH
BACK SQUATS
Stick with same weights as last week (they were based off of the FS)
Set 1: 10 Reps with empty barbell
Set 2: 8 Reps @ 55% of 1 Rep Max
Set 3: 6 Reps @ 65% of 1 Rep Max
Set 4: 4 Reps @ 80% of 1 Rep Max
Set 5: 2 Reps @ 90% of 1 Rep Max
WOD
5 Rounds of:
10 KBS
10 Goblet Squats
10 Push Press (each arm)
10 Deadlifts
50 Jump Ropes
Rest 45 Seconds between rounds
STRENGTH
BACK SQUATS
Stick with same weights as last week (they were based off of the FS)
Set 1: 10 Reps with empty barbell
Set 2: 8 Reps @ 55% of 1 Rep Max
Set 3: 6 Reps @ 65% of 1 Rep Max
Set 4: 4 Reps @ 80% of 1 Rep Max
Set 5: 2 Reps @ 90% of 1 Rep Max
WOD
5 Rounds of:
10 KBS
10 Goblet Squats
10 Push Press (each arm)
10 Deadlifts
50 Jump Ropes
Rest 45 Seconds between rounds