Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym
Strength — Deadlift
5 × 4 @ RPE 7.5–8
Rest 2:00–2:30 between sets.
Then:
3 × 8 DB Bulgarian Split Squats/leg
WOD — “Fast Lane”
10-Minute AMRAP
- 10 KB swings
- 8 burpees
- 12 alternating DB front-rack lunges
Intent: Move continuously. Athletes should aim for 5+ rounds, so scale the DB/KB accordingly.
Strength — Deadlift
5 × 4 @ RPE 7.5–8
Rest 2:00–2:30 between sets.
Then:
3 × 8 DB Bulgarian Split Squats/leg
WOD — “Fast Lane”
10-Minute AMRAP
- 10 KB swings
- 8 burpees
- 12 alternating DB front-rack lunges
Intent: Move continuously. Athletes should aim for 5+ rounds, so scale the DB/KB accordingly.
Strength — Deadlift
5 × 4 @ RPE 7.5–8
Rest 2:00–2:30 between sets.
Then:
3 × 8 DB Bulgarian Split Squats/leg
WOD — “Fast Lane”
10-Minute AMRAP
- 10 KB swings
- 8 burpees
- 12 alternating DB front-rack lunges
Intent: Move continuously. Athletes should aim for 5+ rounds, so scale the DB/KB accordingly.