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PREP
5m Flow
2 x 60′ Crawl (Twisted Lizard, Monkey)
3 Rounds:
– 10 Swings, 5 Squats, 3/3 Haloes
Sadist Circles

MONDAY: Moderate Strength (Hinge, Carry, Ground Work), Endurance Intervals, Ab Isolation

Strength RFQ15

  • 8 Double KB Deadlifts -> 120′ Farmers Carry
  • 20 SBall Deadbugs
  • 8/8 Single-Leg Step-Ups

Endurance Intervals 24m + 2m Brief

  • 6x3x50/10+1
  • LDSB Clean & Press
  • Down & Ups
  • Sandbag Step-Ups

Ab Isolation (6m + 2m Brief)

  • 2x3x45/15
  • Hollow
  • Left Side Plank
  • Right Side Plank

TUESDAY (WLM): Adjust prep and endurance intervals as appropriate


WEDNESDAY: Long Strength (Push, Pull, Squat), BTQ

Strength RFQ25

A: 4-6 Rounds, 18m Max

  • 20 Double Military Presses (may push press after rep 10)
  • 20 Pull Aparts
  • 20 Squats (Choice of load; Priority: controlled N2N breathing)

B. Remaining time, rounds of:

  • 8/8 Zane Rows
  • 60′ Double Overhead Carry

BTQ (Burn the Questions, INTENSITY)

  • 10m Race, Rounds for Time
  • 100 Rope Jumps
  • 20 Ball Slams
  • 10 Jump Squats

THURSDAY (WLM): Adjust prep and BTQ as appropriate. Ensure adequate intensity in BTQ.


FRIDAY: Short strength (Carries and ground work), Lactate Intervals, Chassis Integrity Grind

Strength RFQ12

  • Max Effort Carry, N2N Breathing, Farmer’s or HDSB
  • Every break, 60′ crawl

Lactate Intervals

  • 12x2x30/30
  • Two exercises of each athlete’s choice

Coach’s note: Athletes can be staggered to share a single piece of equipment by changing timing to 48×30/5, bringing rest to 40s.

Chassis Integrity GRIND15

  • GRIND: move quickly but not frantically
  • 20 Plank Pulls
  • 50 Flutter Kicks
  • Founder Lunge 20s/20s
  • 5/5 Slasher-to-Halo