Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Strength / Volume Circuit
4 Rounds:
12 Goblet Squats
10 DB Floor Press
12 DB Deadlifts
12 DB Bent Rows
20 Sit-Ups
Rest 60 seconds between rounds.
Metcon – 10 Minute Flow
12 Goblet Squats
10 Push-Ups
12 KB Deadlifts
200m Run
Steady aerobic pace.
Strength / Volume Circuit
4 Rounds:
12 Goblet Squats
10 DB Floor Press
12 DB Deadlifts
12 DB Bent Rows
20 Sit-Ups
Rest 60 seconds between rounds.
Metcon – 10 Minute Flow
12 Goblet Squats
10 Push-Ups
12 KB Deadlifts
200m Run
Steady aerobic pace.
Strength / Volume Circuit
4 Rounds:
12 Goblet Squats
10 DB Floor Press
12 DB Deadlifts
12 DB Bent Rows
20 Sit-Ups
Rest 60 seconds between rounds.
Metcon – 10 Minute Flow
12 Goblet Squats
10 Push-Ups
12 KB Deadlifts
200m Run
Steady aerobic pace.