PREP: 10m, Coach’s Discretion
Emphasis: Inner Quad
MONDAY Long Strength, BTQ
Strength 25m
- 6 Rounds of:
- 10 Double KB Deadlifts (Hinge, IT)
- 8/8 Single-Leg Deadlifts (Hinge, IT)
- 20 Loaded Step-Ups (1/4-1/3 BW, Hinge, IT)
Remaining Time (min 8m)
- 10 Thrusters (Choice of Load)
- 10 Loaded Deadbugs
BTQ – Challenge
- 5 Rounds for Time
- Cap: 10m
- 50 Rope Jumps
- 3/3 Down and Ups
- 10 Jump Squats
Chassis Integrity
- 3x3x30/10
- Hollow
- Left Plank
- Right Plank
WEDNESDAY Short Strength, Tabatas, Chassis Integrity
Strength RFQ15
- 3-8 Pullups or 10-15 TRX Rows (ET)
- 10/10 Goblet Split Squat (IT)
- Max Effort Plate or Sandbag Floor Press (IT)
Tabatas (~18)
2x4x2x20/10/30
A1. Pushups
A2. Ball Slams
B1. Goblet Squats
B2. Suitcase Hold (Alternate each round)
Chassis Integrity GRIND10
- 5 LDSB Clean and Press
- 5/5 Plate Russian Twist
- 5/5 Plate Standing Rainbows
FRIDAY
Prep (10m)
- 3 Rounds of
- 10/10 Monster Steps
- 20 Pullovers and 10 Pullaparts
Endurance GRIND25
- 3/3 Down and Ups
- 10 LDSB Step-Ups
- 5 LDSB Thrusters
Chassis Integrity
- Coach’s Discretion