Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm SPIN
A. Back Squat (Tempo 3-1-X-1)
- W1: 4×10
B. DB Bulgarian Split Squats
- 3–4×10-12/leg
C. Goblet Squat
- 3×12-15
D. Walking Lunges
- 3×12/leg
E. Core (Plank Variations)
- 3 rounds
Rest Guidelines
- Main lifts: 60–75 sec
- Accessories: 45–60 sec
- Supersets: minimal rest
- Stay in the same station until all sets are complete.
A. Back Squat (Tempo 3-1-X-1)
- W1: 4×10
B. DB Bulgarian Split Squats
- 3–4×10-12/leg
C. Goblet Squat
- 3×12-15
D. Walking Lunges
- 3×12/leg
E. Core (Plank Variations)
- 3 rounds
Rest Guidelines
- Main lifts: 60–75 sec
- Accessories: 45–60 sec
- Supersets: minimal rest
- Stay in the same station until all sets are complete.
A. Back Squat (Tempo 3-1-X-1)
- W1: 4×10
B. DB Bulgarian Split Squats
- 3–4×10-12/leg
C. Goblet Squat
- 3×12-15
D. Walking Lunges
- 3×12/leg
E. Core (Plank Variations)
- 3 rounds
Rest Guidelines
- Main lifts: 60–75 sec
- Accessories: 45–60 sec
- Supersets: minimal rest
- Stay in the same station until all sets are complete.