PREP
– 5m Flow
3 Rounds of:
– 60′ Pec Walk
– 60′ HDSB Carry
NOTE: Adapt prep work for WLM
MONDAY/TUESDAY Long Strength (Push, Pull, Hinge); EMOM
Strength 25m
4-6 Rounds
– 10-15 Floor Presses (Choice of tool)
– 10-15 RLDs
Remaining Time, Rounds of:
– 5-8 Double Hinge Rows
– 5/5 Birddogs
NOTE: All participants to transition to second block prior at/before the 18m mark
EMOM15
A. 10 Humane (Truncated) Burpees
B. 10/15/20 Ball Slams (Athlete’s/Coach’s discretion)
WEDNESDAY/THURSDAY Moderate Strength (Push, Pull, Carry); Endurance Intervals, Chassis Integrity
Strength RFQ15
– 5/5 Seated Seesaw Presses
– 10 TRX Rows
– 180′ Carry (Athlete’s Choice)
Endurance Intervals
4x4x45/15+1
– Step-Ups (Load Optional)
– Standing Plate Rainbows
– Jump Rope
– Squats (Load Optional)
Note: If 4 or fewer athletes, replace squats with sled push/pull
FRIDAY Moderate Strength (Push, Pull, Squat); Intensity
Strength RFQ15
– 10 Double Military Presses
– 20 Double Hinge Rows
– 5 Tempo Squats 3030
SATURDAY
Prep
Use the weekly prep
Strength
EMOM14
– 10 KB Swings
– 5 Standing Seesaw Presses
Endurance Intervals
5x4x45/15+1
– Battle Rope Vertical Symmetrical Waves
– Down & Ups
– Step-Ups (Loaded)
– Shoulder Taps