Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD -530pm SPIN and Open Gym
BACK SQUATS
Increase by 5% this week
or if you were naughty and did not write your numbers down
Figure the percentages below off of your 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
For Time:
500 Meter Run
50 Double Unders or 150 Singles
400 Meter Run
40 Air Squats
300 Meter Run
30 Sit Ups
200 Meter Run
20 Push Ups
100 Meter Run
10 Burpees
BACK SQUATS
Increase by 5% this week
or if you were naughty and did not write your numbers down
Figure the percentages below off of your 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
For Time:
500 Meter Run
50 Double Unders or 150 Singles
400 Meter Run
40 Air Squats
300 Meter Run
30 Sit Ups
200 Meter Run
20 Push Ups
100 Meter Run
10 Burpees
BACK SQUATS
Increase by 5% this week
or if you were naughty and did not write your numbers down
Figure the percentages below off of your 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
For Time:
500 Meter Run
50 Double Unders or 150 Singles
400 Meter Run
40 Air Squats
300 Meter Run
30 Sit Ups
200 Meter Run
20 Push Ups
100 Meter Run
10 Burpees