fbpx

Emphasis: Calves, Hamstrings, Glutes
PREP
3m Flow
2 Rounds
– 30s Calf Raises, 30s Dimmel Deadlifts
– 10 Glute Bridges, 3s Isometric Hold
– 60′ Low Crawl

MONDAY Long Strength, Intensity

Strength 25m
4-6 Rounds of:
– 25 HDSB Squats
– 120′ Farmers Carry
Remaining Time, Rounds of
– 20 KB Deadbugs
– 2×10 breaths Armbar

Intensity
8 Rounds for Time, CAP15
– 50 Rope Jumps
– 5 Clean & Press
– 60′ Crawl

WEDNESDAY Moderate Strength & Prehab, Endurance, Chassis Integrity

Strength RFQ12
Complex of: Left, 3 Presses & 8 Crossload Split Squats, Right, 3 Presses & 8 Crossload Split Squats

4xAMRAP3 + 1
-2/2 Down & Ups, 4 Clean & Press, 10 Step-Ups

Chassis Integrity GRIND10
– 5/5 Kneeling Plate Rainbows
– Standing Founder 20/20
– 5/5 Strict Renegade Rows
– Kneeling Founder 20/20

FRIDAY Long Strength, Intensity

Strength 25m
4-6 Rounds of:
– 10 Heavy Kettlebell Swings
– 2×60′ Cross Carry
Remaining Time, Rounds of
– 10/10 Block Deadbugs
– 50 Pec Flutter Kicks

Intensity CAP15
10-9-8-7-6-5-4-3-2-1
– Squats (Goblet or HDSB)
– Push-Ups
– 30′ Carry (Single per round)