CONGRATS TO ALL OF OUR WINNERS and WE HAD A LOT OF WINNERS! THANK YOU ALL FOR THE SUPPORT!
Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym
Strength — Front Squat
5 × 4 @ RPE 8
Rest 2:00–3:00 between sets
Build from Week 2’s sets of five; these should be challenging but technically excellent. These should be challenging but technically excellent.
METCON — “Going Down”
12-10-8-6-4 for time:
-
Devil Presses
-
Lateral hops over a low line or obstacle
After each round: 30 single unders or 15 double unders.
Time cap: 10 minutes.
Intent: Fast and light, with minimal additional leg fatigue after squats. RPE 7–8.
Strength — Front Squat
5 × 4 @ RPE 8
Rest 2:00–3:00 between sets
Build from Week 2’s sets of five; these should be challenging but technically excellent. These should be challenging but technically excellent.
METCON — “Going Down”
12-10-8-6-4 for time:
-
Devil Presses
-
Lateral hops over a low line or obstacle
After each round: 30 single unders or 15 double unders.
Time cap: 10 minutes.
Intent: Fast and light, with minimal additional leg fatigue after squats. RPE 7–8.
Strength — Front Squat
5 × 4 @ RPE 8
Rest 2:00–3:00 between sets
Build from Week 2’s sets of five; these should be challenging but technically excellent. These should be challenging but technically excellent.
METCON — “Going Down”
12-10-8-6-4 for time:
-
Devil Presses
-
Lateral hops over a low line or obstacle
After each round: 30 single unders or 15 double unders.
Time cap: 10 minutes.
Intent: Fast and light, with minimal additional leg fatigue after squats. RPE 7–8.