Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym
Strength — Front Squat
4 × 2 @ RPE 8.5–9
Rest 2:30–3:00 between sets
This is our heaviest front squat exposure this cycle.
Build to challenging doubles, but absolutely no grinding or failed lifts.
Monday — “The Dirty Dozen”
After Front Squat 4×2 @ RPE 8.5–9
12-Minute Partner AMRAP
You Go, I Go — Alternate Complete Rounds
-
12/10 calorie row
-
12 alternating DB bent-over rows
-
12 AbMat sit-ups
Score: Total combined rounds + reps.
Strength — Front Squat
4 × 2 @ RPE 8.5–9
Rest 2:30–3:00 between sets
This is our heaviest front squat exposure this cycle.
Build to challenging doubles, but absolutely no grinding or failed lifts.
Monday — “The Dirty Dozen”
After Front Squat 4×2 @ RPE 8.5–9
12-Minute Partner AMRAP
You Go, I Go — Alternate Complete Rounds
-
12/10 calorie row
-
12 alternating DB bent-over rows
-
12 AbMat sit-ups
Score: Total combined rounds + reps.
Strength — Front Squat
4 × 2 @ RPE 8.5–9
Rest 2:30–3:00 between sets
This is our heaviest front squat exposure this cycle.
Build to challenging doubles, but absolutely no grinding or failed lifts.
Monday — “The Dirty Dozen”
After Front Squat 4×2 @ RPE 8.5–9
12-Minute Partner AMRAP
You Go, I Go — Alternate Complete Rounds
-
12/10 calorie row
-
12 alternating DB bent-over rows
-
12 AbMat sit-ups
Score: Total combined rounds + reps.