Prep: 10m, Coach’s Discretion
MONDAY: Short Strength, EMOM, Chassis Integrity Grind
Strength RFQ12
- 5/5 Standing Seesaw Presses
- 5/5 Alternating Rear Lunges
- 20 Band Pullaparts
EMOM15
- 15 Ball Slams and 25 Rope Jumps
Chassis Integrity GRIND10
- 3/3 Down & Ups
- 10 Plank Shoulder Taps
- 20 Sandbag Flutter Kicks
TUESDAY
WLM: Modify EMOM and Chassis Integrity as appropriate
WEDNESDAY: Moderate Strength, Tabatas, Chassis Integrity
Strength RFQ18
- 8-10 Double Hinge Rows
- 5 Tempo Squats (Goblet or HDSB); 3030
- 10 Glute Bridges, 5s Isometric Hold
Tabatas (18m)
- 4x8x20/10/30
- Heavy Step-Ups (1/3-1/2 BW)
- Floor Presses
- Rainbows
- Athlete’s Choice
Chassis Integrity (6m)
- 3x2x45/15
- Hollow Hold
- Plank
THURSDAY
WLM: Modify Tabata Exercises as appropriate
FRIDAY: Moderate Strength, Endurance Grind, Chassis Integrity
Strength RFQ18
- 3-8 Pullups or 10-16 TRX Rows
- 60′ Overhead Carry
- 5/5 Single-Leg Deadlifts
Endurance GRIND20
- 60′ Walking Lunges (Unloaded)
- 5/5 Haloes
- 60′ Crawl (Bear, Low, or 6-Point)
- 5/5 Snatches
Chassis Integrity
- 3 Rounds
- 5/5 Tall Kneeling Rainbows
- 50 Plate Flutter Kicks
- 5/5 Plate Russian Twists