PREP (15m)
- 5m Flow
- 50 Ab-Loaded Flutter Kicks (SBall or KB held on belly)
- 20/20 Psoas Pulses
- 20/20 Single-Leg Calf Raises
- 20/20 Table Hamstring/Glute Pulses
MONDAY
EMOM16
A. 6 Thrusters
B. 50 Rope Jumps
Endurance GRIND15
Chassis Integrity and Power
Nose to Mouth Breathing
- 10 Breath Plank Hold
- 2/2 Down and Ups
- 5 Clean and Press
TUESDAY
WLM: Adjust to fit, aim for endurance and power combination
WEDNESDAY
Long Strength RFQ25
Cyclical Squats, ET Seated Presses, Chest Opener, HDSB Carries
- 12-20 Cyclical Squats (Exhale down, Inhale up, Nose-to-nose, no forehead sweat, IT down, ET up)
- 5-10 Seated Double Presses (Box, ~horizonatal thighs, ~90d elbow angles
- 5-10 Chest Opener (Hollow hold position, intention is pec engagement/lengthening)
- 60′ Heavy HDSB Carry
BTQ: 5RFT, CAP12, Endurance & Power
- 60′ Farmers Carry
- 20 Loaded Step Ups (Choice of light load)
- 10 Ball Slams
THURSDAY
WLM: Adjust BTQ to fit or create from scratch
L&M: TBD based on size/participants; adjust from PS2, or Strongman/endurance session
FRIDAY
Long Strength RFQ25
ET/Explosive Squats, Bridge Presses, Lat Pulls, Farmers Carries
- 5 Acyclical Squats (Nasal inhale down, mouth exhale up, accelerate on ascent, choice of load, explosive ET on concentric)
- 10-15 Double Bridge Presses (Low pec emphasis)
- 10 Bilateral Lat Pulls (Elbows ~90d, thin black/blue/red band attached to yoke or squat rack, hinged at ~45d)
- Max Effort Nasal-Only Farmers Carry
BTQ: 10RFT, CAP12, Strength & Power
- 5 Double Standing Presses (Push Press OK)
- 10 Jump Squats