Monday Schedule: 6am/8am/9am/530pm WOD – Open Gym 9am/530pm
ROWVEMBER RULES FOR MONDAY: In honor of #nevermissamonday, If you show up and do the WOD you get a bonus of 1000 Meters added to whatever you do in warm-up and cool-down. You only have 1 hour time period to complete ALL (warm-up/WOD/cool-down)! Must do in this order!!! Happy Monday
STRENGTH
20 Rep Squat Program Week 6: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL WEEK OF BACK SQUATS MAKE IT COUNT!
20 Rep Squat Program Week 6: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL WEEK OF BACK SQUATS MAKE IT COUNT!
Metcon (Time)
10 Push ups
20 Cal Row
10 Push ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
50 Pull Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push Ups
10 Push ups
20 Cal Row
10 Push ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
50 Pull Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push Ups
STRENGTH
20 Rep Squat Program Week 6: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL WEEK OF BACK SQUATS MAKE IT COUNT!
20 Rep Squat Program Week 6: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL WEEK OF BACK SQUATS MAKE IT COUNT!
Metcon (Time)
10 Push ups
20 Cal Row
10 Push ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
50 Pull Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push Ups
10 Push ups
20 Cal Row
10 Push ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
50 Pull Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push Ups
STRENGTH
20 Rep Squat Program Week 6: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL WEEK OF BACK SQUATS MAKE IT COUNT!
20 Rep Squat Program Week 6: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL WEEK OF BACK SQUATS MAKE IT COUNT!
Metcon (Time)
10 Push ups
20 Cal Row
10 Push ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
50 Pull Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push Ups
10 Push ups
20 Cal Row
10 Push ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
50 Pull Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push Ups