Monday Schedule:6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm SPIN – Open Gym
Strength
-
Strength
- Front Squat – 5×5 @ ~75%
Conditioning – Wave Intervals (10 min)
20 sec Hard
40 sec Moderate
60 sec Easy
Repeat cycle twice (Bike or Row)
Learn pacing shifts — not just one pace (varied).
FINISHER: 12 Minute Time Cap
20 Wall-Balls
18 Box Jump Overs
30 Wall-Balls
18 Box Jump Overs
40 Wall-Balls
18 Wall-Ball Box Step-Overs
66 Wall-Balls
18 Wall-Ball Box Step-Overs
40 Wall-Balls
18 Box Jump Overs
30 Wall-Balls
18 Box Jump Overs
20 Wall-Balls
Strength
-
Strength
- Front Squat – 5×5 @ ~75%
Conditioning – Wave Intervals (10 min)
20 sec Hard
40 sec Moderate
60 sec Easy
Repeat cycle twice (Bike or Row)
Learn pacing shifts — not just one pace (varied).
FINISHER: 12 Minute Time Cap
20 Wall-Balls
18 Box Jump Overs
30 Wall-Balls
18 Box Jump Overs
40 Wall-Balls
18 Wall-Ball Box Step-Overs
66 Wall-Balls
18 Wall-Ball Box Step-Overs
40 Wall-Balls
18 Box Jump Overs
30 Wall-Balls
18 Box Jump Overs
20 Wall-Balls
Strength
-
Strength
- Front Squat – 5×5 @ ~75%
Conditioning – Wave Intervals (10 min)
20 sec Hard
40 sec Moderate
60 sec Easy
Repeat cycle twice (Bike or Row)
Learn pacing shifts — not just one pace (varied).
FINISHER: 12 Minute Time Cap
20 Wall-Balls
18 Box Jump Overs
30 Wall-Balls
18 Box Jump Overs
40 Wall-Balls
18 Wall-Ball Box Step-Overs
66 Wall-Balls
18 Wall-Ball Box Step-Overs
40 Wall-Balls
18 Box Jump Overs
30 Wall-Balls
18 Box Jump Overs
20 Wall-Balls