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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