PREP (13m) – Play
5m Flow
2-3 Rounds
– 30s Oblique Opener (w SBall or KB)
– 50 SBall or KB Flutter Kicks
– 30s Floating Table
– 10 Squats (w SBall or KB)
Sadist Circles
MONDAY & TUESDAY (20m Strength; 15m Chassis Integrity Grind)
STRENGTH 20m: Hinge, Pull, Carry – Prepare
- 6 Rounds of:
- 10-20 Dimmel Deadlifts (IT)
- 8/8 Zane Rows (ET, Max Effort)
- 120′ SBall Pec Carry (IT)
Remaining Time, Min 5m – Play
- Max Effort HDSB Carry, Nasal-Only
CHASSIS INTEGRITY GRIND, 15m – Prepare
- Founder Lunge 20/20
- 3/3 Down & Ups
- 6 LSDB Cleans (3/3 to shoulder, or 6 to rack)
WEDNESDAY & THURSDAY (Prehab, Endurance Intervals, Ab Isolation)
PREHAB (10m) – Prepare
- 2-3 rounds of
- 10/10 Side-Lying Banded Leg Raises (Glute Med., ET)
- 20 Band Pull-Aparts (ET)
- 10 Dimmel Deadlifts (IT)
- 20 SBall Pec Presses (IT)
ENDURANCE INTERVALS – Prepare
- 4x4x90/30 (32m)
- Walking Lunges
- Truncated Burpees
- Loaded Step-Ups
- Clean and Press
- Coach’s Note: Make liberal substitutions here
AB ISOLATION – Perform
- 3x3x30/10
- Tuck Hold/L-Sit
- Alternating Psoas Lowers
- Russian Twists
FRIDAY (20m Strength; 15m BTQ)
STRENGTH 20M, Squat, Push, Carry – Prepare
- 5 Rounds
- 15-25 HDSB Squats (ET/IT Cyclical, Nasal-Only)
- 10 Jump Squats (ET)
- 15-25 Double Floor Presses (IT, Hollow Position)
Remaining Time, Min 5m – Play
- Max Effort Overhead Carry (Nasal-Only)
- Choice of LDSB, 2DB, 2KB, or Plate
BURN THE QUESTIONS – Perform
- 10m Time Cap
- 5 Rounds for Time
- 100 Rope Jumps
- 20 Ball Slams
- 5 LDSB Clean and Press