Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
Strength
DB Bench Press
4 × 8 heavy
Superset with:
DB Plank Rows
4 × 10/side
Then:
Strict Pull-Ups
3 sets at quality reps, stopping 1–2 reps before failure.
WOD — “Friday Flight”
15-Minute AMRAP
- 10 DB push press
- 12 sit-ups
- 14 KB swings
- 100m run
Goal: Continuous movement.
Strength
DB Bench Press
4 × 8 heavy
Superset with:
DB Plank Rows
4 × 10/side
Then:
Strict Pull-Ups
3 sets at quality reps, stopping 1–2 reps before failure.
WOD — “Friday Flight”
15-Minute AMRAP
- 10 DB push press
- 12 sit-ups
- 14 KB swings
- 100m run
Goal: Continuous movement.
Strength
DB Bench Press
4 × 8 heavy
Superset with:
DB Plank Rows
4 × 10/side
Then:
Strict Pull-Ups
3 sets at quality reps, stopping 1–2 reps before failure.
WOD — “Friday Flight”
15-Minute AMRAP
- 10 DB push press
- 12 sit-ups
- 14 KB swings
- 100m run
Goal: Continuous movement.