Prep for the Week
- 2m Flow
- 2 Rounds
- 60′ Crawl
- 20 SBall Pec Presses
- 20 SBall Deadbugs
Monday & Tuesday
Strength I (15m)
Ladders 1/2/3
- Double Military Press
- Double Front Squat
Strength II (5m)
- Rounds of 120′ Farmers Carry
Conditioning (15m)
3xAMRAP3+1
- 10 Step-Ups
- 10 Ball Slams
- 2 D&U
Wednesday
Strength (15m)
5 Rounds of
- 8/8 Floor Presses
- 5/5 Zane Rows
- 20 Pull Aparts
Remaining Time
- Max Effort HDSB Carry
Conditioning (20m)
EMOM20
- 8 Sandbag Clean & Press
- 2/2 D&U
Ab Iso
- TBD
Thursday & Friday
Strength I (20)
Rounds of:
- 10 HDSB Squats
- 60′ Overhead Carry
- 10 KB Swings
- 60′ Crawl
Chassis Integrity GRIND15
- 5/5 Kneeling SB Keg Lift
- 5/5 Standing Plate Half Moon
- 20/20 Founder Lunge
Saturday (90m)
Prep (10m)
5m Flow
3×60′ Crawl (Low, Bear, Lizard)
Swings and Squats (20m)
6×10+1; Mobility
Strength (20m)
5 Rounds of:
- 8/8 Overhead Crossload Split Squats
- 240′ Farmers Carry
- 60′ Overhead Plate Walking Lunges
Remaining Time:
- Max Effort HDSB Carry
Conditioning (25)
EMOM24
- 20 Ball Slams
- 2/2 D&U
- 2×30′ Clean and Carry