Programming: Week of 01OCT18

Warm-Up for the Week

2m Flow

2 Rounds:

  • 30s Oblique Opener
  • 60′ Crawl (Proprioception of hands)
  • 30s Dimmel Deadlifts
  • 5 Crush Presses

Group Conditioning Work

Monday

Intervals: 12×20/50 of Battle Ropes

Ab Isolation: 3x2x45/15 of Hollow and Plank

Tuesday

4xAMRAP4+1 of 2 D&U, 5 SB Step-Ups, 10 SB Cleans

Wednesday

AMRAP8 of 10 SB Cleans, 1 D&U, 10 Rear Lunges

1m Rest

AMRAP8 of 5/5 Plate Half Moons, 20/20 Standing Half Moons, 5/5 Russian Twists

Thursday

Tabatas: 4x8x20/10/30 of Farmers Carry (rest in front rack), KB/DB Clean and Press (rest overhead), Mountain Climbers (rest in plank), Goblet Squat (rest in bottom)

Friday

EMOM21 of 60′ Sled Push, 5-8 Cal Ski, 4-7 SB Clean and Press