Prep for the Week
5m Freestyle Flow (Unguided/uncoached; free to play)
3 Rounds
- 30s Floating Table Breathing
- 10 Swings and 5 Squats
- 5/5 Haloes
Monday & Tuesday
Pure Conditioning: Spend time on the skill of the LDSB C&P. Students need to be able to execute well and consistently to get the intended stimulus of the programming.
Strength (25m)
5 Rounds of:
- 5 Max Effort Sandbag Clean & Press (Build skill or go heavy; choice of LDSB or HDSB)
- 10 Heavy KB Dimmel DL
- 15/15 Banded Monster Walk Steps
Remaining time, RFQ of:
- 120′ Pec Press & Walk
- 10 Double Military Press (Stay light and quick)
Conditioning
Intended State: Fight
6xAMRAP2+Rest (Rest periods: 15s, 30s, 45s, 60s, 75s)
- 60′ Sprint
- 2 C&P (LDSB)
- 60′ Clean and Carry
Ab Iso
Remaining Time, Coach’s Choice
Wednesday
Strength (25m)
5 Rounds
- 3-10 Pullups or TRX Rows
- 15 Supine Pec Flys
- 2x30x Max Effort Suitcase Holds
Remaining Time, RFQ of:
- 5/5 Unsupported Lunge Rows
- 8/8 Block Deadbugs
Conditioning (15m)
GRIND15
- 20 Step-Ups (20-30% BW)
- 60′ Crawl
- 10/10 Snatches
Thursday & Friday
Strength (15m)
Rounds for Quality of:
- 1/1 KB Get-Up
- 5 Box Jumps (Step down)
Conditioning (30m)
Endurance Intervals
4x3x45/15/30 (~14)
- Thrusters (SB, 2DB, or 2KB)
- Jump Rope
- Flutter Kicks
Rest 2m
Power Intervals
5x3x15/30 (~10)
- Down and Ups
- Ball Slams
- Jump Squats