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PRIORITY: Overhead Mobility
Prep:
– 5 minute flow
2 Rounds
– 30s Plank-Bear Cycles
– 30s Shoulder Opener
– 60s Overhead Plate Hold

Monday (Moderate Strength (Ps/H), Endurance Intervals, Short Chassis Integrity)

STRENGTH RFQ15
– 5 Double Z-Press
– 8/8 Single Leg Deadlifts
– 10 Scap Pushups

ENDURANCE INTERVALS 5x3x45/15/60
– 5 Ball Squats & 5 Ball Slams
– Dumbbell Crawl
– Sandbag Cleans (to front rack)

CHASSIS INTEGRITY 3x3x40/20
– Plank Twists
– Anti-Rotation Hollow Hold
– Flag Lowers (Reverse Crunches)

Tuesday (Prehab, Long Endurance Intervals, Moderate Chassis Integrity)

PREHAB 3 Rounds / PC: 2 Rounds
– 1/1 Arm Bar
– 10/10 Lateral Band Steps
– 10/10 Single-Leg Step-Ups

LONG ENDURANCE INTERVALS 4x5m/1 (PC: 4x4x1)
AMRAP of
– 100 Rope Jumps
– 2/2 D&U
Start with rope each round.

CHASSIS INTEGRITY GRIND8 (PC: GRIND5)
– 5/5 Plank Rotations
– 10 KB Deadbugs
– 10 KB Plank Pulls

Wednesday (Long Strength, Intensity, Recovery)

STRENGTH 30m
5 Rounds of:
– 10 Swings
– 3/3 Standing Military Presses
– 3-10 Pull-Ups or TRX Rows
– 20 Pull Aparts

Remaining Time, Rounds of
– 8/8 KB Deadbugs
– 2×60′ Cross Carry

INTENSITY 4RFT, CAP8
– 50 Rope Jumps
– 8/8 DB/KB Snatches
– 50 Rope Jumps
– 2/2 D&U

RECOVERY
– Cat/Cow
– Ball Breathing
– Socializing

Thursday (Long Strength, Intensity, Recovery)

STRENGTH 30m
6 Rounds of:
– 5/5 Zane Rows
– 120′ Farmer’s Carry
– 1/1 Arm Bar

Remaining Time, Rounds of
– 8/8 Bird Dogs
– 10 Tempo Plate Floor Presses

INTENSITY 3xAMRAP3/1m
– 60′ HDSB Carry
– 5 SB Clean and Press
Start with Carry Each AMRAP

RECOVERY
– Cat/Cow
– Ball Breathing
– Socializing

Friday (Moderate Strength (Pl, S), Tabatas, Short Chassis Integrity)

STRENGTH RFQ15
– 5-8 Double Hinge Rows
– 20 Pull Aparts
– 10 Box Squats

TABATAS 4x8x20/10
– Ball Slams
– Alternating Rear Lunges
– Double Military Press
– DB/KB Snatches (Switch side each round)

CHASSIS INTEGRITY 3x3x40/20
– Plank Twists
– Anti-Rotation Hollow Hold
– Flag Lowers (Reverse Crunches)

Saturday (Strength Complex, Power Intervals, Chassis Integrity)

STRENGTH COMPLEX RFQ10
– Press, Row, Squat

POWER INTERVALS 2x10x10/30/2m
– Choose 2 from a list of power exercises

CHASSIS INTEGRITY
– Anti-extension
– Anti-rotation
– Anti-flexion