PREP
5m Flow
3 Rounds:
– 10 KB Swings
– 5 Goblet Squats
– 5/5 Haloes
MONDAY (Long Strength/Prehab, BTQ)
Prehab 10m
Coach’s Discretion
Strength 25m
6 Rounds of:
– 8/8 Single-Leg Deadlift
– 3-10 Pullups or 10-15 TRX Rows
– 20 Plank Pulls
Remaining Time:
– 180′ Carry (OH, Farmers, or HDSB)
– 10/10 Block Deadbugs
Burn the Questions (BTQ)
5 Rounds for Time, CAP12
– 5/5 Snatches (DB or KB)
– 3/3 Down & Ups
– 10 Ball Slams
WEDNESDAY (Prehab/Endurance)
Prehab 10m
Coach’s Discretion
Endurance I GRIND20
– 20 Step-Ups (Loaded, 1/4-1/3 BW)
– 10 Renegade Rows (5/side)
– 50 Rope Jumps
– 20 Shoulder Taps
Endurance II Chassis Integrity GRIND10
– LDSB Clean and 60′ Sprint
– 2 Down and Ups
– 10 LDSB Flutter Kicks
FRIDAY (Short Strength, Lactate Intervals)
Strength RFQ15
– 5-10 Heavy Box Squats
– 2×15′ Monster Walk
– 10-20 Floor Presses
– 20 Pull Aparts
Lactate Intervals
6x3x30/30
– Alternating Rear Lunges (Load Optional)
– Clean & Press
– Athlete’s Choice