PREP: 10m
Coach’s Discretion
MONDAY (Long Strength – Push, Carry, Hinge; Endurance Grind)
Strength CAP20
- 6 Rounds of
- 10 Double Seated Military Press
- 120′ HDSB Carry
Remaining Time, Min 6m
- 10 KB Swings
- 5/5 Birddogs
Endurance GRIND20
- 50 Rope Jumps
- 2/2 Down and Ups
- 10 LDSB Ste-Ups
- 10 Truncated Burpees
TUESDAY: Holiday, TBD
WEDNESDAY: No Classes
THURSDAY (Moderate Strength – Pull, Carry; EMOM)
Strength RFQ15
- 8-15 (Per Side) Bench-Supported Row
- 2×60′ Cross Carry (OH/Farmers)
- 20 Pullovers and 10 Pullaparts
EMOM24
- 20 Ball Slams
- 6 LDSB Clean and Press
- 12 LDSB Squats
FRIDAY (Moderate Strength – Squat, Ground Work; Lactate Intervals)
Strength RFQ15
- 10 Box Squats (at/above parallel)
- 10 Loaded Deadbugs
- 10/10 Monster Walk
Lactate Intervals 24m
- 8x3x30/30
- HDSB Squats, Goblet Squats, or Air Squats
- LDSB Clean & Press, DB Clean and Press, or DB/KB Snatches
- Truncated Burpees