Thursday 05OCT17
10/04/2017
Emphasis: Push, Squat, Hinge, Carry; Ab Iso; Endurance A) Prep Flow 3 rounds of 10+30s 3/3 haloes B) Strength: 5-8 rounds 10 double press/push press
Emphasis: Push, Squat, Hinge, Carry; Ab Iso; Endurance A) Prep Flow 3 rounds of 10+30s 3/3 haloes B) Strength: 5-8 rounds 10 double press/push press
Emphasis: Push, Hinge, Ground Work; Chassis Integrity; Work Capacity A) Prep (10) Flow 3 rounds 10+30s 3/3 haloes B) Strength (15) 5 deadlift + 5
Emphasis: Pull, Hinge, Ground Work; Ab Iso; Endurance A) Prep (10) Flow 3 rounds 10 banded good mornings 10/10 lat pulls 10 heavy kb deadlifts
Emphasis: Push, Pull, Squat, Carry; Ab Iso, Chassis Integrity; Work Capacity A) Prep (5) 2m continuous get-ups PVC pulses PVC rotations B) Strength (15) 8/8
Monday Tuesday Wednesday Thursday Friday FREQUENCY Push Monday Wednesday Thursday Friday 4 Pull Monday Tuesday Friday 3 Squat Monday Thursday Friday 3 Hinge Tuesday Wednesday
Emphasis: A bit of everything Note: 0630 and 0900 classes will follow the programming immediately below. The 1300 and 1730 classes will take on “Operation