Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm SPIN – 530pm Open Gym
Strength
- Front Squat – 7×3
Build across sets. Last 2 sets should feel challenging but clean. - Superset:
- Bulgarian Split Squat – 3×8/side (heavier than Week 6)
- Barbell or DB Glute Bridge – 3×10
Conditioning (8–9 min)
Every 90 sec × 6:
- 10/8 Cal Bike
- 8 Wall Balls
Short, repeatable, controlled intensity.
Strength
- Front Squat – 7×3
Build across sets. Last 2 sets should feel challenging but clean. - Superset:
- Bulgarian Split Squat – 3×8/side (heavier than Week 6)
- Barbell or DB Glute Bridge – 3×10
Conditioning (8–9 min)
Every 90 sec × 6:
- 10/8 Cal Bike
- 8 Wall Balls
Short, repeatable, controlled intensity.
Strength
- Front Squat – 7×3
Build across sets. Last 2 sets should feel challenging but clean. - Superset:
- Bulgarian Split Squat – 3×8/side (heavier than Week 6)
- Barbell or DB Glute Bridge – 3×10
Conditioning (8–9 min)
Every 90 sec × 6:
- 10/8 Cal Bike
- 8 Wall Balls
Short, repeatable, controlled intensity.