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PREP
5m Flow
3 Rounds of:
– 60′ Crawl
– 10 Goblet Squats
– 5 Push-Ups

MONDAY & TUESDAY

Strength RFQ15

  • 8/8 Goblet Split Squats
  • 10 Box Jumps (Step Down)
  • 5/5 Renegade Rows

P/S/E Additions

In-Season

  • RFQ10
  • 10 ET Box Squats
  • 15 Dimmel Deadlifts

Pre-Season

  • RFQ10
  • 20 Deep Box Squats (Below Parallel)
  • 30s Rest

EMOM20

  • 20 Ball Slams
  • 8/8 Dumbbell Snatches

Ab Isolation

  • 3x3x30/10
  • Plank
  • Hollow
  • Standing Founder

WEDNESDAY & THURSDAY

Extended Prep: Iso Holds (6m)

  • 2x2x1m/20s
  • Hercules Hold
  • Farmers Hold

Strength: Push & Pull

  • 20m Cap
  • 5 Rounds
    • 10 Double Military Presses
    • 10 Double Hinge Rows
  • Remaining Time (Min 8m)
    • 180′ Farmers Carry
    • 20 Pullaparts

P/S/E Additions

All

  • Lactate Intervals, 5x2x30/30
  • Athlete’s Choice of Exercises

BTQ

  • 2 Rounds for Time, Cap 10
  • 10 Nurpees
  • 20 Air Squats
  • 30 1DB Clean and Press
  • 20 Alternating Rear Lunges
  • 10 Ball Slams

FRIDAY

  • TBD