Prep (12m)
3m Flow
3 Rounds
- 30′ Crawl (Knees Down, Low, Twisted Lizard)
- 10 Dimmel Deadlifts
- 5 Goblet Squats
- 5/5 Haloes
Monday & Tuesday
Prehab (10m)
2 Rounds of
- 15/15 Lateral Monster Walk Step-Ups
- 10/10 Single Leg Step-Ups
- 20 Pull Aparts
- 10 Pull Overs
Conditioning I (8)
AMRAP8
- 10 Goblet Squats
- 10 LDSB Cleans
- 60′ LDSB Overhead Carry
REST3
Conditioning II (12)
GRIND12
- 30′ Bear Crawl
- 30′ Walking Lunges
- 20 Step-Ups
Pure Conditioning: Trim time for Conditioning II as necessary.
S&C: Add ab isolation, coach’s choice.
Wednesday
Strength RFQ15
- 10 Goblet Squat -> 5/5 Rear Lunges
- 2/2 Down and Ups
Conditioning (12, CAP10)
10 Rounds for Time
- 50 Jump Rope
- 3 Down and Ups (Switch sides each round)
Ab Isolation
3x3x30/10
- Front, Left, Right Planks
Thursday & Friday
Strength (25m)
I: 6 Rounds
- 3-10 Pullups or TRX Rows
- 3/3 Bottoms-Up Presses
- 15-25 Plate Presses
II: Remaining Time, Rounds of
- 60′ Sled Push
- 10/10 Goblet Split Squats
- 50 Pec Stick Flutter Kicks
Conditioning (20m)
4xAMRAP4+1
- 5 LDSB C+P
- 5 LDSB Step-Ups
- 60′ Sprint
Continue from end point each AMRAP