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The WFA Blog

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Week of 03FEB2020

PREP: Coaches’ Discretion, 13m MONDAY & TUESDAY Long Strength CAP25 6 Rounds 15/15 Goblet Split Squats 5/5 Half-Kneeling Military Press 5/5 Psoas Lowers Remaining Time

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Week of 27JAN2020

PREP 5m Flow 2 x 60′ Crawl 50 Flutter Kicks, Sball hold for pecs Pulsing VMO Split Squats, 50/side 5/5 Haloes Sadist Circles Monday &

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PowderStrong P3, W3

PREP (EST15) 3m Flow 2 Rounds 30s Oblique Opener 30s Floating Table, optional Shoulder Taps 2 Rounds 20 Goblet Squats 5/5 Haloes DAY 1 (Monday

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Week of 20JAN2020

PREP (EST15) 3m Flow 2 Rounds 30s Oblique Opener 30s Floating Table, optional Shoulder Taps 2 Rounds 20 Goblet Squats 5/5 Haloes MONDAY / TUESDAY

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PowderStrong P3, W2

PREP 5m Flow2 x 60′ Crawl (Coach’s Choice)2 x 10 Goblet Squats & 5/5 Goblet Rear Lunges (Light/Mod Weight)2x 10 Unloaded/Light Shoulder Opener & Unloaded/Light

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