Monday Schedule: 6am WOD – 7am Bootcamp – 8am/9am WOD – 530pm WOD – 530pm SPIN (FULL)
STRENGTH
Dumbbell Complex hanging on to the DBs for each set.
7-6-5-4-3-2-1- (Rest 30 Seconds after each Set)
Strict Presses
Bent Over Rows
Front Squats
RDLS
WOD
AMRAP in 25 Minutes
40 Seconds Max Wall Ball Shots (20/14)
20 Seconds Rest
40 Seconds Max Calories
20 Seconds Rest
40 Seconds Max Lunges
20 Seconds Rest
40 Seconds Max Burpees
20 Seconds Rest
40 Seconds Max V-Ups
20 Seconds Rest
STRENGTH
Dumbbell Complex hanging on to the DBs for each set.
7-6-5-4-3-2-1- (Rest 30 Seconds after each Set)
Strict Presses
Bent Over Rows
Front Squats
RDLS
WOD
AMRAP in 25 Minutes
40 Seconds Max Wall Ball Shots (20/14)
20 Seconds Rest
40 Seconds Max Calories
20 Seconds Rest
40 Seconds Max Lunges
20 Seconds Rest
40 Seconds Max Burpees
20 Seconds Rest
40 Seconds Max V-Ups
20 Seconds Rest
STRENGTH
Dumbbell Complex hanging on to the DBs for each set.
7-6-5-4-3-2-1- (Rest 30 Seconds after each Set)
Strict Presses
Bent Over Rows
Front Squats
RDLS
WOD
AMRAP in 25 Minutes
40 Seconds Max Wall Ball Shots (20/14)
20 Seconds Rest
40 Seconds Max Calories
20 Seconds Rest
40 Seconds Max Lunges
20 Seconds Rest
40 Seconds Max Burpees
20 Seconds Rest
40 Seconds Max V-Ups
20 Seconds Rest