Coaches, read Coach’s Notes for the Week
PREP (15)
3m Flow
2 Rounds
– 50 Pec Flutter Kicks
– 60′ Crawl (Monkey, Forward/Rear Bear)
– ME Pec Presses
Partner Down & Up Pyramid (1-2-3-4-3-2-1)
Monday & Tuesday
Strength (RFQ12)
– 10 Heavy/Skill KB Swings
– 6/6 Split Stance Hinges
– 1/1 3-Count Windmills
Accessory Intervals 4x4x45/15/60 (20)
a. Squats (Choice of tool)
b. Alternating Lunges (Load Optional)
c. Z-Seated Plate Rainbows
– Plank Walk-Outs
Chassis Integrity
3x2x30/10
Hollow Hold & Plank
Pure Conditioning: Drop Strength
Wednesday
Strength/Skill (10)
EMOM10
4-8 Sandbag Clean and Press
Endurance
GRIND15
– 2 Scotty Bobs
– 10 Push Presses
Fast & Hard (CAP8)
4 Rounds of:
– 100 Jump Rope Singles
– 10/10 Snatches
Thursday & Friday
Strength A (RFQ12)
– 5/5 Half-Kneeling Military Presses
– 10 TRX Rows
Strength B (RFQ12)
– 10 HDSB Deadlifts
– 5 HDSB Squats
Tabatas (20)
4x8x20/10/30
– Ball Slams
– Crawl
– Bicep Curls
– KB Deadbugs