EMPHASIS: Lats
Prep
5m Flow
2 Rounds
– 60′ Bear Crawl
– 20 Pec Ball Presses –> 20s Hold
– 20 Hinge Plate Rows –>20S Hold
Monday
Moderate Strength (Pull and Hinge)
RFQ20
– 10 Band Lat Rows (Engage)
– 5/5 Zane Rows (2RIR)
– 60′ Walking Lunges (Goblet, HDSB, or Double Rack)
Tabatas
4x4x20/10/30
– Goblet Squats
– Front Plate Raises
– Split Squats (alternate each round)
– Bicep Curls
Chassis Integrity
2x3x30/10
– Left Side Plank
– Right Side Plank
– Hollow Hold
Tuesday
Prehab (Hips and Shoulders, Sadist Circles)
Endurance Intervals (4x4x45/15/60)
Power Intervals (2x10x10/30/120)
Wednesday
Long Strength (30; Squat, Press, Carry)
EMOM10 (Thrusters, Jump Rope)
Thursday
Moderate Strength (25; Hinge, Pull, Ground Work)
Litvinov Cycles CLOCK15
– 8 Goblet Squats
– 8 Ball Slams
– 60′ Crawl (Low, Spiderman, Bear, or Crab)
– Rest 1.5-3 Minutes
Chassis Integrity
Friday
Prehab (Breathing, Hips, Shoulders, Sadist Circles)
2 Rounds of 10 Swings, 5 Squats, 3/3 Haloes (single kettlebell)
8 Rounds for Time, Nasal Breathing, No Clock, 25m Time Cap
– 20 Step Ups (2KB or 2DB, 20-33% BW total)
– 100 Rope Jumps
– 10 D&U (switch as desired)
Recovery: Breath, Mobility, Debrief