Monday Schedule: 6am WOD – 7am Bootcamp -8am WOD – 9am WOD – 530pm SPIN
Strength
Back Squat — 5 × 4 @ RPE 8
Unilateral Accessory
Front-Foot Elevated Split Squat
- 3 × 8/leg
- Controlled 3-second descent
METCON — “Downshift”
For Time
10-8-6-4-2
- DB front squats
- Burpees over DB
After each round:
- 40 double unders
So:
10/10 + 40 DU
8/8 + 40 DU
6/6 + 40 DU…
Time Cap: 12 minutes
Strength
Back Squat — 5 × 4 @ RPE 8
Unilateral Accessory
Front-Foot Elevated Split Squat
- 3 × 8/leg
- Controlled 3-second descent
METCON — “Downshift”
For Time
10-8-6-4-2
- DB front squats
- Burpees over DB
After each round:
- 40 double unders
So:
10/10 + 40 DU
8/8 + 40 DU
6/6 + 40 DU…
Time Cap: 12 minutes
Strength
Back Squat — 5 × 4 @ RPE 8
Unilateral Accessory
Front-Foot Elevated Split Squat
- 3 × 8/leg
- Controlled 3-second descent
METCON — “Downshift”
For Time
10-8-6-4-2
- DB front squats
- Burpees over DB
After each round:
- 40 double unders
So:
10/10 + 40 DU
8/8 + 40 DU
6/6 + 40 DU…
Time Cap: 12 minutes