Read the Coach’s Notes for the week
PREP
5m Flow & Crawl
3 Rounds
– 10 Swings
– 5 Squats
– 3/3 Haloes
Monday & Tuesday
Strength (15m)
5 Rounds
10 Explosive Box Squats (at parallel, choice of tool)
30s-90s Rest
Remaining Time
Rounds of 60′ Heavy Rack Carry
Chassis Integrity (GRIND15)
– 5/5 Standing Plate Rainbows
– 60′ Overhead SB Carry
– 1/1 Down and Ups
Fast & Hard (CAP10)
25 Air Squats & 25 Ball Slams
20 & 20
15 & 15
10 & 10
5 & 5
Wednesday
Strength (20m)
Rounds for Quality
– 1/1 Kettlebell Get-Up
– 8/8 Goblet Split Squats
– 5 Explosive Box Jumps (Mandated Step-Down)
If working Get-Ups as a skill, skip box squats
Endurance Intervals
5x4x45/15/60
– Farmers Carry
– Standing Press
– Pec Stick Flutter Kicks
– Down and Ups
Thursday & Friday
Prehab (10m)
3 Rounds
20 Pullaparts + 10 Pullovers
30′ Forward Monster Walk + 10 Band Tempo Squats (No lockout)
Conditioning I (10m)
Intervals: 10×20/40
Ball Slams (Max Effort)
Rest 90s
Conditioning II (20m)
4xAMRAP4, 90s Rest
– 100 Jump Rope Singles
– 5/5 Snatches
– 20 Mountain Climbers