Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym
WE NEED ANOTHER PAIR FOR THE GRIT IRON GAMES – WHO IS GOING TO STEP UP?
Strength — Front Squat
5 × 5 @ RPE 7–7.5
Rest 2:00–2:30 between sets
Progress from Week 1’s 4×6.
METCON — “The Climb”
12-minute ascending ladder
2-4-6-8-10… reps of:
-
Double DB ground-to-shoulder
-
Lateral line hops (each hop = 1 rep)
After every round: 40-ft bear crawl.
Score: Total reps completed.
Intent: Moderate-to-hard, RPE 7–8. The ladder grows while the crawl remains constant. Use DB’s that can be lifted smoothly without excessive fatigue.
Strength — Front Squat
5 × 5 @ RPE 7–7.5
Rest 2:00–2:30 between sets
Progress from Week 1’s 4×6.
METCON — “The Climb”
12-minute ascending ladder
2-4-6-8-10… reps of:
-
Double DB ground-to-shoulder
-
Lateral line hops (each hop = 1 rep)
After every round: 40-ft bear crawl.
Score: Total reps completed.
Intent: Moderate-to-hard, RPE 7–8. The ladder grows while the crawl remains constant. Use DB’s that can be lifted smoothly without excessive fatigue.
Strength — Front Squat
5 × 5 @ RPE 7–7.5
Rest 2:00–2:30 between sets
Progress from Week 1’s 4×6.
METCON — “The Climb”
12-minute ascending ladder
2-4-6-8-10… reps of:
-
Double DB ground-to-shoulder
-
Lateral line hops (each hop = 1 rep)
After every round: 40-ft bear crawl.
Score: Total reps completed.
Intent: Moderate-to-hard, RPE 7–8. The ladder grows while the crawl remains constant. Use DB’s that can be lifted smoothly without excessive fatigue.