PREP: Coach’s Choice 10m
MONDAY: Short Strength, Endurance Intervals, Chassis Integrity
Sadist Circles 3m
Strength RFQ12
- Nasal-Only
- 5/5 Seated Seesaw Presses
- 120′ HDSB Carry
- 20 Pullaparts + 10 Pullovers
Endurance Intervals 15m
- 4x3x60/15
- AMRAP 5 Ball Slams and 5 Simba Squats
- Down and Ups; switch sides every 3 reps
- LDSB Step-Ups
Chassis Integrity GRIND8
- 5/5 Russian Twists
- 5/5 Plank Shoulder Taps
- 5/5 Loaded Deadbugs
TUESDAY: Holiday Workout, TBD
THURSDAY: Moderate Strength, BTQ, Ab Isolation
Strength RFQ16
- 8/8 Single-Leg Deadlifts
- 5-8 Double Floor Presses
- 2×60′ Suitcase Carry
Burn the Questions
- 4 Rounds for Time
- 10m Time Cap
- 20 Thrusters
- 50 Loaded Flutter Kicks
Ab Isolation
- 3x2x45/15
- Hollow
- Plank
FRIDAY: Short Strength, Tabatas, Ab Isolation
Strength RFQ12
- 5 Heavy Squats
- 60′ Overhead Carry
Tabatas
- 4x8x20/10/30
- Ball Slams
- Dumbbell Clean and Press
- Loaded Rear Lunges
- PVC Overhead Squats
Ab Isolation
- 3x3x30/10
- Left Side Plank
- Right Side Plank
- Flutter Kicks