PURPOSE & PRIORITY: 360 Abdominals
PREP
3m Flow
3m Ball Breathing
3 Rounds
– 60′ Nasal Crawl
– 30s Floating Table
– 10 Hollow Rocks
Monday
Long Strength (Hinge, Pull, Carry), Short Intensity
Strength (25)
6 Rounds
– 10 Deadlift (HDSB or KB)
– 60′ Rope Pull
– 60′ OH Carry
Remaining Time
– 50 Pec Flutter Kicks
– 2×60′ Suitcase Carry
– 5/5 SBall Crossload Psoas Lowers
Intensity
7 RFT, 10m CAP
– 5/5 Snatches
– 5 SB Clean and Press
Tuesday
Prehab, Endurance Intervals, Chassis Integrity
Prehab
3 Rounds (PC: 2 Rounds)
– 20 Pullaparts + 10 Pullovers
– 2×30′ Monster Walk
– 10 Banded Goblet Box Squats
Endurance Intervals
5x5x45/15 (PC: 4x5x45/15)
– Alternating Rear Lunges
– Down and Ups
– Standing Plate Rainbows
– Jump Rope
– Thrusters
Chassis Integrity
GRIND10 (PC: GRIND6)
– Founder Lunge 20/20
– 10 Plank Pull-Throughs
– 10 Hollow Rocks
Wednesday
Moderate Strength (Push & Pull), Tabatas
Strength RFQ15
– 3-8 Double Military Press
– 8-12 Double Hinge Row
– 120′ SBall Pec Walk
Tabatas
4x8x20/10/30 (Alternate A1/A2, and then alternate B1/B2)
A1. Over-Shoulders
A2. Ball Slams
B1. Step-Ups
B2. Push-Ups
Chassis Integrity
GRIND12
– Standing Founder 20/20
– 5/5 Slashers
– Kneeling Founder 20/20
– 60′ HDSB Carry
Thursday
Long Strength (Squat, Push, Ground), Short Intensity
Strength (25)
6 Rounds
– 20 Heavy Squats
– 60′ Low Crawl
Remaining Time
– 10 Lean-Back Plate Raises
– 20 Hinge Plate Rows
Intensity
Partners, TBD
Friday
Prehab, Skill, Guinea Pig Intensity
Prehab (10)
3 Rounds
– 20 Pullaparts + 10 Pullovers
– 2×30′ Monster Walk
– 10 Banded Goblet Box Squats
Skill (15)
-SBall Armbar/Get-Up/Lat Press
Guinea Pig Intensity
8 Minute Time Cap
21-15-9
– Clean & Press
– Ball Slams
60′ Bear Crawl after rounds of 21 and 15