Monday Schedule: 6am WOD – 7am Bootcamp – 8/9am WOD – 530pm WOD – 530pm SPIN
1015am Silver Sneakers
STRENGTH:
Farmer Carry Hold
3 Sets – 1 Minute Hold – 1 Minute Rest – Build in load
Handstand Hold
3 Sets of – 30 Sec Hold – 30 Sec Rest
(scale options: kick up to wall as many times as possible in the 30 sec or if you do not go inverted plank holds)
WOD
10 Rounds:
In 3-Min Window Complete:
24 Reverse Lunges
12 Air Squats
6 Push Ups
(Rest the remainder of each round)
STRENGTH:
Farmer Carry Hold
3 Sets – 1 Minute Hold – 1 Minute Rest – Build in load
Handstand Hold
3 Sets of – 30 Sec Hold – 30 Sec Rest
(scale options: kick up to wall as many times as possible in the 30 sec or if you do not go inverted plank holds)
WOD
10 Rounds:
In 3-Min Window Complete:
24 Reverse Lunges
12 Air Squats
6 Push Ups
(Rest the remainder of each round)
STRENGTH:
Farmer Carry Hold
3 Sets – 1 Minute Hold – 1 Minute Rest – Build in load
Handstand Hold
3 Sets of – 30 Sec Hold – 30 Sec Rest
(scale options: kick up to wall as many times as possible in the 30 sec or if you do not go inverted plank holds)
WOD
10 Rounds:
In 3-Min Window Complete:
24 Reverse Lunges
12 Air Squats
6 Push Ups
(Rest the remainder of each round)