MONDAY

Specific Movement Prep

2 Sets, Building Complexity and Loading

1 Wall Walk + :10 Nose to Wall Handstand Hold

10 Med Ball Front Squats / Wall Balls

12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs

5 Barbell Push Press

5 Barbell Front Squats

Strength

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 3 Push Press

Station 2: 3 Front Squat

Coaching Notes, Strategy, and Goals

Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day

Stimulus: Absolute Strength Development and Test

Level 2.

For Time

8 Dual DB Push Press

12 Wall Balls 

16 Box Step Overs

24 Wall Balls 

16 Box Step Overs

12 Wall Balls

8 Dual DB Push Press

DB: 17.5/12.5kg

Wall Ball: 6/4kg

Box Height 24/20''

Conditioning

For Time

10 Dual DB Push Press

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

10 Dual DB Push Press

DB: 22.5/15

Wall Ball: 9/6kg, 10/9ft

Box Jump Over: 24/20in

Coaching Notes, Strategy, and Goals

Goal: 4-7 minutes

Time Cap: 10 minutes

Stimulus: Shoulder / Quad Interference and Muscular Stamina

RPE: 8.5/10

Primary Objective: Complete each set of Wall Walks in under 1:00

Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.

Midline Finisher

2 Rounds

15 V-Ups

12 Disc Body Saws

9 Plank Get-Ups

6 Strict T2B

For quality, rest as needed between movements.