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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