Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Olympic Strength
Every 2:00 × 7
- 1 hang power clean
- 1 power clean
- 1 front squat
Start light and build to approximately RPE 7.5–8.
Prioritize positions over weight.
Conditioning
Every 3:00 × 5
- 12/10 cal row
- 8 DB front-rack lunges
- 6 burpees over DB
Rest remainder.
Intent
Each round should take roughly 1:30–2:00.
That’s important because we’re training repeatable output, not one giant effort followed by four bad rounds.
Olympic Strength
Every 2:00 × 7
- 1 hang power clean
- 1 power clean
- 1 front squat
Start light and build to approximately RPE 7.5–8.
Prioritize positions over weight.
Conditioning
Every 3:00 × 5
- 12/10 cal row
- 8 DB front-rack lunges
- 6 burpees over DB
Rest remainder.
Intent
Each round should take roughly 1:30–2:00.
That’s important because we’re training repeatable output, not one giant effort followed by four bad rounds.
Olympic Strength
Every 2:00 × 7
- 1 hang power clean
- 1 power clean
- 1 front squat
Start light and build to approximately RPE 7.5–8.
Prioritize positions over weight.
Conditioning
Every 3:00 × 5
- 12/10 cal row
- 8 DB front-rack lunges
- 6 burpees over DB
Rest remainder.
Intent
Each round should take roughly 1:30–2:00.
That’s important because we’re training repeatable output, not one giant effort followed by four bad rounds.