fbpx

Prep:
– 5 minute flow
3 Rounds
– 60′ Crawl
– 1/1 Arm Bar
Sadist Circles

Monday (Moderate Strength (Ps/H), Endurance Intervals, Short Chassis Integrity)

STRENGTH RFQ20
– 8/8 Single Leg Deadlift
– 8/8 Goblet Split Squats
– 5 Standing Seesaw Presses

ENDURANCE INTERVALS 6X2X45/15
Athletes’ Individual Choice of 2 Tasks

CHASSIS INTEGRITY 3X2X45/15
– Shoulder Taps
– Russian Twists

Tuesday (Prehab, Tabatas, Moderate Chassis Integrity)

PREHAB 2 Rounds
– 20 Pullaparts
– 10 Pullovers
– 10/10 Monster Walk
– 10 Tempo Band Squats

TABATAS 4x8x20/10/30
– 2DB Clean and Press
– Ball Slams
– Sandbag Box Squats
– Jump Rope

Wednesday (Long Strength, Intensity, Recovery)

STRENGTH 30m
6 Rounds
– 8/8 Single-Leg Stepups
– 8/8 Alternating Rear Goblet Lunges
Remaining time, rounds of
– 120′ HDSB Carry
– 120′ Farmers Carry

INTENSITY AMRAP10
– 2 Down & Ups
– 4 Sandbag Stepups

Thursday (Just Lift only, 2 x Moderate Strength, Chassis Integrity)

STRENGTH I RFQ10
– 5/5 Half-Kneeling Military Presses
– Zane Rows, Max Effort, Same load as presses

STRENGTH II RFQ10
– 2×60’Cross Carry (OH/Suitcase)
– 20 Goblet Squats

CHASSIS INTEGRITY GRIND10
– 50 Pec Stick Flutter Kicks
– 30s Tuck Hold/L-Sit
– 5/5 Plate Rainbows

Friday (Moderate Strength (Pl, S), Long Endurance Intevals, Short Chassis Integrity)

STRENGTH RFQ12
Ladders: 1/2/3
– Double Presses & Double Squats

LONG ENDURANCE INTERVALS 3x3x90/15
– 25 Rope Jumps & Ball Slams
– 5 HDSB Squats & 30′ Carry
– 5 Clean and Press & 4 Sandbag Stepups

CHASSIS INTEGRITY 3x3x30/10
– Hollow Hold
– Plank Rotations
– Plank Pulls

Saturday (Strength Complex, Lactate Intervals, Chassis Integrity)

STRENGTH COMPLEX 12m
I-Go/You-Go, Alternate L/R
– 3 Presses, 3/3 Lunges, 9 Squats

LACTATE INTERVALS 6x2x30/30
– Sandbag Clean & Press
– Down and Ups

CHASSIS INTEGRITY GRIND8
– 30s Double Overhead Hold
– 10 Reverse Crunches
– 10 KB Deadbugs