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Week of 03JUN19

PREP3m Flow120′ Crawl3 Rounds– 10 Band Resisted Glute Hinges– 10 KB Swings– 3 Prying Goblet Squats– 3/3 Haloes Monday: Long Strength, Short&Hard Intensity Strength RFQ20–

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Week of 27MAY19

PREP AND PURPOSE This week will be LAT and LUMBAR week: we’re playing with some external torque work, and we’ll look to understand the difference

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Week of 20MAY19

Intent:Welcome to quad week. We’re going to put an emphasis on the quads and glute med. Prep:3m Flow3 Rounds– 2x30s Lunge Pulses– 3 Prying Goblet

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Week of 13MAY19

PREP AND PURPOSE 5m Flow and CrawlSadist Circles3 Rounds of*5 Tempo Dimmel Deadlifts (3030)* 25 SBall Pec PressesPartner Ball Slam Pyramid (2-4-6-8-10-8-6-4-2) INTENTION FOR THE

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Week of 05MAY19

PREP5m Flow/Crawl3 Rounds– 3 Prying Goblet Squats– 2×3/3 Half-Kneeling Haloes– 10 KB Crush Presses Monday & Tuesday Strength (25m)5 Rounds25 Heavy Squats25 Jump SquatsTHEN3-5 RoundsMax

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