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