PREP (10m)
- 3m Flow
- 2-3 Rounds
- 60′ Crawl
- 20 Deadbugs
MONDAY & TUESDAY (Strength: Press and Hinge; Lactate Intervals; Ab Isolation)
Strength RFQ15
- 8-12 Romanian Deadlifts (IT)
- 5-8/side Half-Kneeling Military Presses (IT/ET)
- 20 Pullaparts
Strength II – Powder/Strong/Endurance
- RFQ10
- 2×90′ Crosscarry (OH and FC)
- 30′ Crawl
- 30′ Walking Lunges
Lactate Intervals EST25
- 5x4x30/30
- Ball Slams
- Jumping Lunges
- Clean and Press
- Goblet Squats
- Coach’s Note: Substitute Liberally
Ab Isolation
- 3 Rounds
- 20 Russian Twists
- 10 Breath Hollow Hold
- 20 Plank Pulls
WEDNESDAY & THURSDAY (Strength: Squat and Pull; Tabatas, Ab Isolation)
Strength RFQ15
- 10/10 Goblet Split Squats (IT)
- 10 Alternating Hinge Rows (ET)
- 10 Banded Tempo Squats (ET)
Strength II Powder/Strong/Endurance
- RFQ10
- 120′ Farmers Carry
- 10 Jump Squats
Tabatas EST20
- 4x8x20/10, in Series
- Thrusters (Tool of choice, ET)
- Scotty Bobs (ET)
- Sandbag Presses (IT/ET)
- Mountain Climbers (IT)
Ab Isolation
- 3x3x30/10
- Plank
- Left Plank
- Right Plank
FRIDAY (Prehab, Strength EMOM, Chassis Integrity Grind)
Prehab
- 2 Rounds
- 10/10 Monster Walk
- 20 Pullaparts
- 8/8 Birddogs
Strength EMOM
- EMOM 15m
- 5 Double Military Presses and 3 Double Squats
Chassis Integrity
- GRIND15
- Standing Founder 20/20
- 5/5 Slasher-to-Halo
- Kneeling Rounder 20/20
- 5/5 Kneeling Rainbows