Prep for the Week (15)
2m Flow
1m Ball Breathing
6 Laps Static Pec Walk (360′ Feet)
Sadist Circles
2×60/15 Dimmel Deadlifts
Monday & Tuesday
Prehab, 2 Rounds (10)
– 20 Pullaparts and 10 Pullovers
– 30′ Banded Forward Monster Walk
– 15 Banded Tempo Squats (Continuous, no lockout)
Strength (20)
5 Rounds
– 10/10 Split Stance Hinges
– 5 Long Jumps
– 60′ Double KB/DB Overhead Carry
Remaining Time, Rounds of
– 10 Heavy/Skill KB Swings
Intensity (10)
Max Effort 3×2/1
– 10 Ball Slams
– 2 D&U
Tuesday Pure Conditioning
Prehab, 2 Rounds (10)
– 20 Pullaparts and 10 Pullovers
– 30′ Banded Forward Monster Walk
– 15 Banded Tempo Squats (Continuous, no lockout)
Endurance (10)
GRIND10
– 10 Air Squats
– 30′ Low Crawl
– 10 Air Squats
– 30′ Frog
Intensity (10)
Max Effort 3×2/1
– 10 Ball Slams
– 2 D&U
Wednesday
Strength RFQ15
– 3-10 Double Military Presses
– 10-25 Plate Floor Presses
– 5-15 Double Hinge Rows
Strength Endurance GRIND12
– 3 Laps (180′) Front Rack Walk
– 10/10 Rear Alternating Goblet Lunges
Chassis Integrity GRIND12
– 5/5 Plate Half Moons
– 5/5 Plate Russian Twists
– 5/5 Low Plank Rotations
Thursday & Friday
Prehab, 2 Rounds (10)
– 20 Pullaparts and 10 Pullovers
– 30′ Banded Forward Monster Walk
– 15 Banded Tempo Squats (Continuous, no lockout)
Strength I (12m Cap)
4 Rounds
– 30 HDSB Box Squats
– 5 Box Jumps (Emphasis: external torque; step-down required)
Strength II (8m Cap)
4 Rounds
– 10 Tempo TRX Rows (X140)
– 10 DB Pec Flys
Intensity CAP8
4 Rounds for time of
– 20 Step-Ups
– 3/3 Down & Ups
– 15 Ball Slams