Monday Schedule; 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Bootcamp
Monday — Back Squat + Ascending Ladder
Strength
Back Squat
5 × 3 @ RPE 8–8.5
Rest 2:00–3:00.
Unilateral Accessory
Rear-Foot Elevated Split Squat
3 × 6/leg
Heavy, controlled reps.
METCON — “Climb”
10-Minute Ascending Ladder
2-4-6-8-10…
- DB thrusters
- Box jump overs
After every round:
30 double unders
Monday — Back Squat + Ascending Ladder
Strength
Back Squat
5 × 3 @ RPE 8–8.5
Rest 2:00–3:00.
Unilateral Accessory
Rear-Foot Elevated Split Squat
3 × 6/leg
Heavy, controlled reps.
METCON — “Climb”
10-Minute Ascending Ladder
2-4-6-8-10…
- DB thrusters
- Box jump overs
After every round:
30 double unders
Monday — Back Squat + Ascending Ladder
Strength
Back Squat
5 × 3 @ RPE 8–8.5
Rest 2:00–3:00.
Unilateral Accessory
Rear-Foot Elevated Split Squat
3 × 6/leg
Heavy, controlled reps.
METCON — “Climb”
10-Minute Ascending Ladder
2-4-6-8-10…
- DB thrusters
- Box jump overs
After every round:
30 double unders