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PREP: Coaches’ Discretion, 13m

MONDAY & TUESDAY

Long Strength CAP25

  • 6 Rounds
  • 15/15 Goblet Split Squats
  • 5/5 Half-Kneeling Military Press
  • 5/5 Psoas Lowers
  • Remaining Time (Min 8m), Rounds of:
  • 10-20 Hinge Plate Rows
  • 20 Pullaparts and 10 Pullovers

Sparhawk CAP15

  • 10 Goblet Squats, 30′ Suitcase Carry
  • 9 Goblet Squats, 30′ Suitcase Carry
  • 1 Goblet Squat, 30′ Suitcase Carry

Chassis Integrity

  • 3×45/15 Hollow Hold

WEDNESDAY & THURSDAY

Strength RFQ12

  • 180′ HDSB Carry, Nasal-only
  • 10 HDSB Deadlifts
  • 5/5 Birddogs

Endurance Intervals EST24

  • 6x3x60/15 + 1m
  • Loaded Step-Ups
  • Down & Ups
  • Clean & Press

Chassis Integrity

  • 3x3x30/10
  • Left Plank
  • Right Plank
  • Low Plank Rotations

FRIDAY

Prehab EST10

  • 3 Rounds
  • 20 Banded Goblet Box Squats
  • 10/10 Side-Lying Leg Raises (Glute Med)
  • 120′ SBall Pec Walk

Endurance GRIND20

  • 5/5 Renegade Rows
  • 10 Thrusters
  • 10 Truncated Burpees

Chassis Integrity

  • 4 Rounds, Athletes pace individually
  • 50 Pec Stick Flutter Kicks
  • 10/10 Russian Twists
  • 20 Plank Pulls

SATURDAY

Prehab EST10

  • 3 Rounds
  • 20 Banded Goblet Box Squats
  • 10/10 Side-Lying Leg Raises (Glute Med)
  • 120′ SBall Pec Walk

Strength Complex RFQ12

  • 3 Double Presses
  • 3 Double Squats
  • 3 Double Push Presses

Lactate Intervals EST15

  • 5x3x30/30
  • Jump Squats
  • Loaded Step-Ups
  • KB-Drag Bear Crawl

Chassis Integrity GRIND10

  • 5/5 Sandbag Clean (to shoulder)
  • Founder Lunge 20/20
  • 60′ Overhead Sandbag Carry

Bonus (Optional by athlete, starts at 10am)

  • 8 Rounds for Time, 10m Time Cap
  • 20 Ball Slams
  • 50 Rope Jumps