Programming: Week of 10SEP18

Warm-Up For the Week

Mobility

  • 1m Free Flow
  • 2x30s Jump Throughs
  • 2x30s Oblique Openers
  • 2×60′ Crawl

Loaded

  • 2 Rounds of KB Complex:
    • 5 Standing Hinges
    • 5 Goblet Squats
    • 2×3+3 Halo Lunges

Monday: Endurance Intervals

4x4x45/15/60 of: a) Down and Ups, b) SB Step-Ups, c) Ski/Row, d) 3 Air Squats and 3/3 Rear Lunges

Tuesday: Tabatas

4x8x20/10/30 of: a) Jump Squats, b) Thrusters, c) Ball Slams, d) Hollow Hold

Wednesday: AMRAP15 plus Ab Iso

AMRAP15 of: 5 Goblet Squats and 30′ Suitcase Carry

Ab Iso: 3x2x45/15 of Hollow and Plank

Thursday: Coaches’ Selected Torture

Friday: Steady State

3x3x2m of: a) DB Step-Ups, b) HDSB Carry, c) Clean and 30′ Carry