Prep for the Week
3m Flow
3 Rounds
- 30s Oblique Opener
- 30′ Crawl (6-Point, Low, Spider)
- 180′ Pec Hold Walk
Monday & Tuesday
Strength (25m)
5 Rounds:
- 10 SB Deadlifts
- 10/10 Single Leg Deadlifts
- 10 Floor Presses (2DB/2KB/HDSB)
Remaining Time, Rounds of:
- 2×60′ Cross Carry (Farmer/Waiter)
- 30s Hollow Hold
Conditioning (10m)
4 Rounds for Time (8 min cap)
- 8/8 Snatches (KB/DB)
- 8 Ball Slams
- 80 Jump Rope Singles
Wednesday ( & Tuesday Pure Conditioning)
Prehab (10m)
2 Rounds
- 20 Pull-aparts and 10 pull-overs
- 15/15 Lateral Monster Steps
- 10 Banded Tempo Partial Squats (no lockout at top)
Endurance GRIND15 (Pure Conditioning: Reduce to 10m)
- 10 LDSB Cleans (to shoulder)
- 30′ Crawl
- 30′ Walking Lunges
- 20 Air Squats
REST2
Intensity AMRAP5
- 10 Push Presses (SB, 2KB, 2DB)
- 20 Mountain Climbers
Thursday & Friday
Strength (25m)
6 Rounds of:
- 12 Side Delt Raises
- 10 Front Plate Raises
- 8/8 Goblet Split Squats
Intention: hypertrophy; keep weight moderate and move quickly
Remaining Time, Rounds of:
- 10-20 Plate Bent Over Rows
- 10-20 Plate Floor Presses
Intention: hypertrophy; move quickly
Conditioning (10m)
AMRAP8
- 8 Front Squats (2KB/2DB/LDSB/HDSB)
- 30′ Carry (Farmers, Rack, or Bear Hug)
Intention: DO NOT PUT YOUR TOOL(S) DOWN.