Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
No barbell today.
Strength
4 Sets — Not for Time
- 10 heavy DB floor press
- 10/side single-arm DB row
- 12 goblet squats
- :40 farmer hold
Rest 1:30 between sets.
WOD — “Friday Fifteen”
15-Minute AMRAP
- 12 DB push press
- 12 pull-ups
- 12 goblet squats
- 200m run
DB: 50/35
The goal is steady, repeatable rounds, not a redline in minute three.
No barbell today.
Strength
4 Sets — Not for Time
- 10 heavy DB floor press
- 10/side single-arm DB row
- 12 goblet squats
- :40 farmer hold
Rest 1:30 between sets.
WOD — “Friday Fifteen”
15-Minute AMRAP
- 12 DB push press
- 12 pull-ups
- 12 goblet squats
- 200m run
DB: 50/35
The goal is steady, repeatable rounds, not a redline in minute three.
No barbell today.
Strength
4 Sets — Not for Time
- 10 heavy DB floor press
- 10/side single-arm DB row
- 12 goblet squats
- :40 farmer hold
Rest 1:30 between sets.
WOD — “Friday Fifteen”
15-Minute AMRAP
- 12 DB push press
- 12 pull-ups
- 12 goblet squats
- 200m run
DB: 50/35
The goal is steady, repeatable rounds, not a redline in minute three.