PREP
5m Flow
2 x 60′ Crawl (Coach’s Choice)
2 x 10 Goblet Squats & 5/5 Goblet Rear Lunges (Light/Mod Weight)
2x 10 Unloaded/Light Shoulder Opener & Unloaded/Light Pec Flys
MONDAY/TUESDAY
Moderate Strength; Hinge, Pull, Ground Work
- RFQ15
- 5-8/side Split Stance RDLs
- 12-20/side Zane Rows
- 8/8 Crossload Psoas Lowers
Endurance Intervals
- 6x4x45/15/30
- 5 Slams and 5 Simba Squats
- Loaded Step-Ups
- LDSB Clean and Press
- KB Crawl-and-Drag
Chassis Integrity
- 3 Rounds, Synchronized Group/Count
- 20 Plate Rainbows
- 20 Shoulder Taps
- 50 Pec Stick Flutter Kicks
WEDNESDAY/THURSDAY
Prehab
- 3 Rounds
- 10/10 Side-Lying Banded Leg Lifts
- 10/10 Diagonal Pull-Aparts
Skil/Strength
- 10 minutes
- Kettlebell Swings
Endurance Grind
- 20m, Nasal-Only
- Farmer’s Carry 80% Max Effort
- Down-and-Ups 80% Max Effort
Chassis Integrity
- GRIND10
- Standing Founder 20/20
- 5/5 Kneeling Sandbag Keg Raises
- Kneeling Founder 20/20
- 15 Front Plate Raises
FRIDAY
Long Strength: Squat, Push, Ground Work
- CAP 25m
- 6 Rounds of:
- 10-15 Box Squats
- 5-8/side Half Kneeling Military Press
- 20 Plank Pulls
- Remaining time, rounds of:
- 2×60′ Cross Carry (OH, Farmers)
- 8/8 Birddogs
BTQ
- EMOM 5 Thrusters & 25 Rope Jumps
- 10 Rounds
- If athlete runs out of time on any round, it becomes an AMRAP
- Reps are NOT scaled; load/tasks may be scaled