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Monday WOD 12/8/25

by | Dec 7, 2025 | Workout of the Day |

Monday Schedule: 6am WOD – 7am Bootcamp – 8/9am WOD – 530pm SPIN

STRENGTH
BACK SQUATS 
Look at weights from 11/27/25
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
Every 6 Minutes for 4 Rounds:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

STRENGTH
BACK SQUATS 
Look at weights from 11/27/25
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
Every 6 Minutes for 4 Rounds:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

STRENGTH
BACK SQUATS 
Look at weights from 11/27/25
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
Every 6 Minutes for 4 Rounds:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats