Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am – 530pm WOD
Olympic Lift
Power Clean + Squat Clean
Every 2:30 × 6:
- 1 Power Clean
- 1 Squat Clean
Build across the six sets.
Final sets around RPE 8.5–9.
Unilateral Accessory
Single-Leg Hip Thrust
- 3 × 10/leg
METCON — “Flash”
For Time
3 Rounds:
- 12 wall balls
- 9 toes-to-bar
- 6 DB clean & jerks
Time Cap: 10 minutes
Simple and aggressive.
Aim for 6–9 minutes.
Olympic Lift
Power Clean + Squat Clean
Every 2:30 × 6:
- 1 Power Clean
- 1 Squat Clean
Build across the six sets.
Final sets around RPE 8.5–9.
Unilateral Accessory
Single-Leg Hip Thrust
- 3 × 10/leg
METCON — “Flash”
For Time
3 Rounds:
- 12 wall balls
- 9 toes-to-bar
- 6 DB clean & jerks
Time Cap: 10 minutes
Simple and aggressive.
Aim for 6–9 minutes.
Olympic Lift
Power Clean + Squat Clean
Every 2:30 × 6:
- 1 Power Clean
- 1 Squat Clean
Build across the six sets.
Final sets around RPE 8.5–9.
Unilateral Accessory
Single-Leg Hip Thrust
- 3 × 10/leg
METCON — “Flash”
For Time
3 Rounds:
- 12 wall balls
- 9 toes-to-bar
- 6 DB clean & jerks
Time Cap: 10 minutes
Simple and aggressive.
Aim for 6–9 minutes.