Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
STRENTH:
1. Squat Clean: 3×3 70-75% of 1RM
2. Back Squat: 3×5 65%, 75%, 85% “final set is for max reps goal is more than 5”
WOD
(0-3min.)
20/15 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
STRENTH:
1. Squat Clean: 3×3 70-75% of 1RM
2. Back Squat: 3×5 65%, 75%, 85% “final set is for max reps goal is more than 5”
WOD
(0-3min.)
20/15 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
STRENTH:
1. Squat Clean: 3×3 70-75% of 1RM
2. Back Squat: 3×5 65%, 75%, 85% “final set is for max reps goal is more than 5”
WOD
(0-3min.)
20/15 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)