The Week’s Warm-Up
- 5m Flow and Crawl
- 3 Rounds of:
- 60′ SBball Pec Press&Walk
- 20 Hollow Body Deadbugs (Accentuate lift of shoulders and hips)
- 10 SBall Simba Squats
Monday
Strength:
2-4 Rounds (12m)
- 5 Pullups (Scale: Negatives)
- 20 Front Plate Raises
- 5 SBag Clean and Press
2-4 Rounds (12m)
- 20 Heavy Goblet Squats
- 10 Heavy Kettlebell Swings
- 2×60′ Suitcase Carry
Conditioning
10 Rounds for Time (CAP: 12m)
- 2 Down&Ups
- 30′ SBag Overhead Carry
- 30′ SBag Carry Sprint
Wednesday
Strength:
2-4 Rounds (10m)
- 20 KB Swings directly into 10 Goblet Squats directly into 5/5 Alternating Rear Lunges (no weight)
2-4 Rounds (10m)
- 5/5 Standing Military Press
- 10 Double (2KB) Bent-Over Row
Conditioning
EMOM10
- 6 Thrusters (SBag, 2KB, or 2DB)
Ab Isolation
3 Rounds of:
- 10 KB Deadbugs
- 10 KB Plank Pulls
Thursday and Friday
Strength (S&C Only)
5-6 Rounds of:
- 8/8 Overhead Crossload Split Squats
- 60′ Double Overhead Carry
Conditioning (All)
CHIPPER (not all will finish; work may be completed in any sequence/order/breakdown [don’t need to complete all of one before moving onto another]; 30m cap)
- 50 SBag Clean and Press
- 50 Down and Ups
- 50 Sandbag Step-Ups
- 100 Step-Ups (unweighted)
- 200 Ball Slams
- 200 Air Squats
- 600′ (20 lengths) Farmers’ Carry