Monday (Mobility) TBA by Coaches (PreWorkout) Glute Activation 3x15 Heavy Russian Swings (A) M/E Conventional Deadlift (B) For Time-5 Rounds 6 Alternating KB Step Ups @ 20/16" & 2x32/24kg KB's, 12 C2Bar (C) Optional CFSEndurance Short Interval 10 x 2min Rounds Run 200m then max Wallballs Odd Rounds, Burpees Even Rounds 1min Recovery between Intervals
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Tall Cleans 3x5, Clean Jumps 3x5, Frankenstein Squats 3x5 or HSPU Work (B) For time-4 Rounds 3 Hang Power Cleans@80%1rm, 15 HSPU (C) Optional Back Squats 3x5 (D) Optional GHR Weighted 3x5 (PostWorkout) Iron Scap
Wednesday-(Mobility) TBA by Coaches (A) M/E Banded Bench Press Blue/Red (B) For time-5 Rounds 5 T2Bar, 10 D/B Bench@DB Snatch Weight, 15 Alternating D/B Snatch@55%1rm, 10 Weighted GHDSU instead of T2Bar at Coaches Discretion (C) Optional CFSEndurance Tempo Up to 5km@Preferred Cadence Stop if fall behind cadence
Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Split Press 3x5, Jerk Jumps 3x5, Tall Jerks 3x5 or Ring Muscle Up Work (B) For time-4 Rounds 30 Push Press@40%1rm, 7 Ring Muscle Ups (C) Optional Overhead Squats 5x3 (D) Optional Hip Extensions Weighted 3x5 (PostWorkout) Iron Scap
Friday-(A) Strongman/Strongwoman TBA
Saturday-7am CFSEndurance Long Interval For Time-4 Rounds Run 700m including hill Running 1:1 Work/Recovery
Saturday-8am Catch Up
Sunday-8am Active Recovery
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