Monday Schedule: 6am WOD – 7am Bootcamp – 8/9am WOD – 530pm SPIN
Strength
- Push Press – Work to a heavy triple
- Back-off:10-15% for max unbroken reps
Superset:
- Weighted Pull-Ups or Heavy Lat Pulldown – 3×6–8
- Bent Over DB Rows – 3×12/each side
Conditioning (12 min EMOM)
- Min 1: 12/10 Cal Bike or Row
- Min 2: 10 DB Devil Presses
- Min 3: 20 Sit Ups
Short, controlled.
Strength
- Push Press – Work to a heavy triple
- Back-off:10-15% for max unbroken reps
Superset:
- Weighted Pull-Ups or Heavy Lat Pulldown – 3×6–8
- Bent Over DB Rows – 3×12/each side
Conditioning (12 min EMOM)
- Min 1: 12/10 Cal Bike or Row
- Min 2: 10 DB Devil Presses
- Min 3: 20 Sit Ups
Short, controlled.
Strength
- Push Press – Work to a heavy triple
- Back-off:10-15% for max unbroken reps
Superset:
- Weighted Pull-Ups or Heavy Lat Pulldown – 3×6–8
- Bent Over DB Rows – 3×12/each side
Conditioning (12 min EMOM)
- Min 1: 12/10 Cal Bike or Row
- Min 2: 10 DB Devil Presses
- Min 3: 20 Sit Ups
Short, controlled.