fbpx

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