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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.

  1. 10 HDSB SQUATS & 5 HDSB THROWS
  2. 20 Ball Slams & 10 SBall Thrust Tosses
  3. 10 Burpees & 1 Down and Up
  4. 6 Clean and Press & 10 Alternating Rear Lunges
  5. 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