FOCUS/EMPHASIS: Lats, Shoulder Arch External Torque
Prep
5m Flow
2 Rounds
– 30s Floating Table Breathing (I-go/you-go)
– 30s Band Lat Pulls
– 2x30s Lat SBall Presses
Monday (Long Strength, Intensity)
STRENGTH 30m
5 Rounds
– Max Effort Sandbag Squats
– 5 Sandbag Throws
Remaining Time, Rounds of:
– 2×60′ Suitcase Carry
– 5-10 Double Lat Z-Press
INTENSITY CAP12
Partner Sandbag Sparhark (10/8/6/4/2, 60′ Carry, I-go/You-go)
CHASSIS INTEGRITY
3x2x45/15
– Hollow & Plank
Tuesday (Performance Conditioning)
PREP 5m
Max Effort Nasal-Only Carry (Farmer or HDSB)
CONDITIONING 1 EMOM14 (PC: EMOM10)
– 5 Clean and Press & 20 Air
Breathing: In – Nose, Out – Mouth
REST 2m
CONDITIONING 2 GRIND15 (PC: EMOM12)
– 1/1 Down & Up
– 10-15 Floor Presses (Plate, LDSB, or HDSB)
– 5/5 Rainbows (Plate or Kettlebell)
Breathing: Nose Only
Wednesday (Moderate Strength, Chassis Integrity Grind)
STRENGTH RFQ12
– 8/8 Standing Military Press
– 12-15 Tricep/Lat Pullovers
– 20 Pull Aparts
CHASSIS INTEGRITY GRIND15
Breathing: Nose Only, No Data
– 5/5 Slasher To Halo
– 20 Breath Plank
– 5/5 LDSB Ground-to-Shoulder
OPTIONAL CHALLENGE: TBD
Thursday (Long Strength, Intensity)
PREP: 5m Nasa-only carry (Farmer or HDSB)
STRENGTH 1 RFQ15
– 10 HDSB Deadlifts
– 5/5 Zane Rows
– 20 Pull Aparts
STRENGTH II RFQ15
– 10 HDSB Box Squats
– 5/5 Half-Kneeling Military Presses
– 60′ SBall Pec Walk
INTENSITY CAP10
– 20 Air Squats
– 16 Ball Slams
– 12 SB Throws
– 15/12/9
– 10/8/6
– 5/4/3
Friday (Performance Conditioning)
PREP: 5m Nasal-only carry (Farmer or HDSB)
CONDITIONING: 5xAMRAP6+1
No data. Nose-in, nose/mouth-out.
- 10 HDSB SQUATS & 5 HDSB THROWS
- 20 Ball Slams & 10 SBall Thrust Tosses
- 10 Burpees & 1 Down and Up
- 6 Clean and Press & 10 Alternating Rear Lunges
- 60′ HDSB Carry & 50 Rope Jumps
Saturday
Prep: Add Sadist Circles and 120′ SBall Pec Carry
STRENGTH RFQ12
– 10-12 Double Military Press
– 10 KB Deadbugs
– 10 KB Swings (Cyclical Breathing)
TABATAS 4x(4x2x20/10)+30
A1. Ball Slams
A2. Clean and Press
B1. Overhead PVC Squats
B2. Mountain Climbers
CHASSIS INTEGRITY GRIND10
– 5/5 Standing Rainbows
– 20 Breath Plank
– 5/5 LSDB Ground to Shoulders