Prep (10m)
- 2m Flow
- Sadist Circles
- 2 Rounds
- 10 Swings+5 Squats
- 3/3 Haloes
- 5 Crush Presses
- 30′ Crawl
Monday & Tuesday
Strength (15m)
3-5 Rounds
- 8 Double Presses (2KB/2DB, Near-Failure)
- 12 Double Bent Over Rows (2KB/2DB, Near-Failure)
- 20 Heavy Box Squats (Choice, No-Fail)
Conditioning (25m)
Every 2 Minutes for 24 Minutes (12 Rounds)
- 60′ HDSB or Double Rack Carry
- 20 Air Squats
- 15 Ball Slams
Ab Isolation (6m)
3x2x45/15
- Hollow Hold
- Plank
Pure Conditioning: Drop strength.
Wednesday
Strength (15m)
Rounds for Quality
- 30′ Breath-Empty Farmer’s Carry
- 10 Dimmel Deadlifts
Conditioning (35m)
Endurance Triathalon
3x3x1x2.5
- Ski
- Bike
- Row
Timer: 18 Rounds of 60/45. Athletes: A and B groups; A starts at 0, B starts at 1:45. 45s transition between groups.
Thursday & Friday
Strength I (12m)
Rounds for Quality
- 10 Pull Aparts
- 10 Pec Ball Presses
- 10 Double Floor Presses
Strength II (12m)
Rounds for Quality
- 10/10 Single Leg Step-Ups
- 60′ Walking Lunges (Load optional)
- 5 Box Jumps (Goal: explosive, not max height; mandated step down)
Conditioning (25m)
Tabatas 4x8x20/10/30
- SBall Tossing Thrusters
- Crawl (Rest with knees up)
- SBall Deadbugs
- Ball Slams