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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