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PREP

  • 5m Flow
  • 2 x 60′ Crawl
  • 50 Flutter Kicks, Sball hold for pecs
  • Pulsing VMO Split Squats, 50/side
  • 5/5 Haloes
  • Sadist Circles

DAY 1 (Monday & Tuesday)

Strength I (RFQ12)

  • 20 Goblet Box Squats, No Pause, Exhale Down/Inhale Up
  • 8/8 Lunge Rows
  • 20 Pullaparts + 10 Pullovers

Strength II (RFQ12)

  • 5/5 Seesaw Presses
  • 5 Thrusters
  • 8/8 Single-Leg Step-Ups

Multiple AMRAPs

  • 4x4m+1m Rest
  • 50 Rope Jumps + 10 Clean & Press + 10 Ball Slams
  • Restart at Rope Jumps every AMRAP

Ab Isolation

  • 4x3x30/10
  • Hollow
  • Plank
  • Tall Kneeling Rainbows

DAY 2 (Wednesday & Thursday)

Strength CAP25

  • 6 Rounds
  • 180′ Farmer’s Carry
  • 8/8 Single-Leg Deadlifts
  • 10 Double Military Presses

Remaining Time, Min 8m

  • 15-25 Plate Floor Presses
  • 8/8 SBall Deadbugs

Litvinov Cycles 20m

  • 20 Ball Slams -> 20 Loaded Step-Ups
  • Rest 1-3m

Chassis Integrity

  • GRIND10
  • Founder Lunge 20/20
  • 3/3 Down & Ups
  • 50 Sandbag Hold Flutter Kicks