PREP: 10m, Coach’s Discretion
MONDAY: Long Strength, BTQ
Strength CAP30
- 5 Rounds of
- 12-15 Double Floor Presses
- 8 Heavy Goblet Squats
- 20 Pullaparts and 10 Pullovers
- Remaining Time
- 2×60′ Suitcase Carry
- 10 Birdbogs
BTQ
- 6 Rounds for Time; CAP10
- 75 Rope Jumps
- 10 Squats (Loaded, Choice)
- 10 Ball Slams
TUESDAY: WLM – modify BTQ as appropriate
WEDNESDAY: Short Strength, Endurance Grind, Ab Iso
Strength RFQ12
- 5/5 Haloes
- 5/5 Goblet Rear Lunges
- 10 Kettlebell Swings
Endurance GRIND15
- 10 LDSB Step-Ups
- 2/2 Down & Ups
- 10 LDSB Squats
THURSDAY: WLM – modify strength and endurance exercises as appropriate
FRIDAY: Moderate Strength, Intervals, Chassis Integrity
Strength RFQ15
- 8/8 Alternating Bent Over Rows
- 5 Heavy Thrusters
- 20 Steps Monster Shuffle
Lactate Intervals
- 10x2x30/30
- Choice of Two Exercises
Chassis Integrity GRIND10
- 2/2 Down & Ups
- 10 LDSB Flutter Kicks