Monday Schedule 6am/8am/9am/530pm WOD – SPIN 530pm is FULL
STRENGTH
Part A:
5 Sets (Each Set Done Unbroken) Not to exceed 70% of 1RM Power Clean
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Rest 3 Minutes
Build to 1 Rep Heavy Power Clean (Part A was your warm-up build from where you left off)
WOD
Run 400 Meters
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
STRENGTH
Part A:
5 Sets (Each Set Done Unbroken) Not to exceed 70% of 1RM Power Clean
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Rest 3 Minutes
Build to 1 Rep Heavy Power Clean (Part A was your warm-up build from where you left off)
WOD
Run 400 Meters
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
STRENGTH
Part A:
5 Sets (Each Set Done Unbroken) Not to exceed 70% of 1RM Power Clean
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Rest 3 Minutes
Build to 1 Rep Heavy Power Clean (Part A was your warm-up build from where you left off)
WOD
Run 400 Meters
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters