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