Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm SPIN
STRENGTH
Push Press (Look at 12/19/25)
Set 1: 5 Reps at 80%
Set 2: 3 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4 1 Rep @95%
WOD
“Run and Get Fran”
For Time:
400 Meter Run
21 Thrusters (95/65)
21 Pull Ups
400 Meter Run
15 Thrusters (95/65)
15 Pull Ups
400 Meter Run
9 Thrusters (95/65)
9 Pull Ups
STRENGTH
Push Press (Look at 12/19/25)
Set 1: 5 Reps at 80%
Set 2: 3 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4 1 Rep @95%
WOD
“Run and Get Fran”
For Time:
400 Meter Run
21 Thrusters (95/65)
21 Pull Ups
400 Meter Run
15 Thrusters (95/65)
15 Pull Ups
400 Meter Run
9 Thrusters (95/65)
9 Pull Ups
STRENGTH
Push Press (Look at 12/19/25)
Set 1: 5 Reps at 80%
Set 2: 3 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4 1 Rep @95%
WOD
“Run and Get Fran”
For Time:
400 Meter Run
21 Thrusters (95/65)
21 Pull Ups
400 Meter Run
15 Thrusters (95/65)
15 Pull Ups
400 Meter Run
9 Thrusters (95/65)
9 Pull Ups