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PREP (10m)
5m Flow
2 Rounds
– 10 Goblet Squats
– 5/5 Haloes
– 60′ Crawl


MONDAY
Short Strength (Push, Carry, Ground Work), Intervals, Chassis Integrity

Strength RFQ12
– 5/5 Half-Kneeling Military Press
– 2×60′ Cross Carry
– 20 Sball Deadbugs

Intervals (15m)
5x3x30/30
– Ball Slams
– Plate Floor Presses
– HDSB Squats
– Plate Hinge Rows
– Down & Ups

Chassis Integrity GRIND10
– 20 Shoulder Taps
– 20 Breath Hollow Hold
– 60′ Overhead Carry (LDSB, 2KB, 2DB)


TUESDAY
Endurance Intervals, Intensity

Intervals (25m)
6x2x90/30
– 5 Slams and 5 SBall Squats
– Down & Ups

Intensity (10m)
4 Rounds for Time; Cap 8m
– 50 Rope Jumps
– 25 Jump Squats
– 5/5 Snatches (DB or KB)


WEDNESDAY
Short Strength, C/A Conditioning

Strength
RFQ12, Complex, I-Go/You-Go
– 5 Double Presses
– 5 Double Squats
– 5 Double Rows

C/A Conditioning ~20m
Athletes Select C- and A-game exercises
– 5 Songs; N2N Breathing
– C Exercise until panic is coming, switch to A for remaining time


THURSDAY
Pure Strength (TBD), Chassis Integrity


FRIDAY
Long Strength (Pull, Squat, Carry), Intensity

Strength RFQ20
– 5 Front Squats –> 90′ Rack Carry
– 8/8 Alternating Hinge Rows
– 20 Pullaparts

Intensity, 15 Cap
– 50 Ball Slams
– 25 Rope Jumps
– 40 Ball Slams
– 50 Rope Jumps
– 30 Ball Slams
– 75 Rope Jumps
– 20 Ball Slams
– 100 Rope Jumps
– 10 Ball Slams


SATURDAY
PREP
– External Oblique Opener
– 400m Partner Sandbag Carry (~10)

Strength Complex, Partners Alternating, 12m
– 5 Double Presses, 5 Double Squats, 2 Double Push Presses

Conditioning, Clock Runs for 20m
20 LDSB Step-Ups
4 Rounds of:
– 100 Rope Jumps
– 3/3 Down & Ups
– 10 LDSB Squats
Remaining Time: A Game, Nasal Breathing Only