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EMPHASIS: Calves and Hamstrings

PREP (15)
– 3m Flow
3 Rounds
– 30s External Oblique Opener
– 60′ Low Crawl
– 30s Calf Raises
– 30s Dimmel Deadlifts (SBall or KB, ball hold)

MONDAY (Moderate Strength, Endurance Intervals)

Strength: Deadlifts, Pulls, Carries, RFQ12
– 12-18 KB Deadlifts
– 8/8 Lunge Rows
– 2×60′ Suitcase Carry

Endurance Intervals: [LM 3x5x30/10/60] [PS 4x5x45/15/60]
– C&P
– D&U
– Rear Lunges
– 10 Slams & 10 Squats
– Loaded Stepups

Chassis Integrity
3x2x45/15: Hollow and Plank

TUESDAY (Endurance Grind, Power Intervals)

Endurance GRIND12
Nose-nose breathing; no data
– 60′ Crawl
– 5 Thrusters (DB, KB, LDSB)
– 60′ Walking Lunges (no load)
– 5 Clean and Press (DB, KB, LDSB)

Power Intervals
Nose-mouth breathing, 12×10/30
Individual exercise selection

WEDNESDAY (Moderate Strength, Chassis Integrity Grind)

Strength: Squat, Press
RFQ15, Ladders of 5/3/1
– Double Squat
– Double Press

PowderStrong 1B Endurance GRIND15
Nose-nose breathing; no data
– 60′ Crawl
– 5 Thrusters (DB, KB, LDSB)
– 60′ Walking Lunges (no load)
– 5 Clean and Press (DB, KB, LDSB)

Chassis Integrity GRIND15
Nose-nose breathing
– Standing Founder 20/20
– 5/5 Standing Plate Half Moons
– Kneeling Founder 20/20
– 5/5 Band Psoas Lowers (band to engage upper abs)

THURSDAY (Long Strength)

Strength: Pull, Hinge, Squat, Ground Work

FRIDAY (Ground Work, Performance Conditioning)

Ground Work: Bear, Frog, Monkey Instruction; 10m play

Performance Conditioning
Nose-mouth breathing; no data
8 Rounds for Time; 20m Time Cap
– 10 LDSB Clean & Press
– 60′ LDSB OH Carry
– 10 Burpees (no push-up)
– 60′ LDSB Toss & Chase

Chassis Integrity
3 Rounds for Quality
– 20 Deadbugs
– 20 Breath Plank
– 20 Breath Hollow Hold