Programming: Week of 12NOV18

Week’s Warm-Up

  • 2m Flow and Crawl
  • 2 Rounds
    • 60′ crawl (low, ath choice)
    • 3 & 30s goblet squat
    • 2x 3&3 half-kneeling haloes
    • 10 reps slam ball t-spine opener

Monday & Tuesday

AMRAP15 of

  • 50 ball slams
  • 50 pec ball presses
  • 50 Russian twists
  • 50 alternating rear lunges
  • 50 down and ups

Coach’s note: all exercises performed with the same slam ball

Wednesday

Tabatas 8x4x20/10/30

  1. Lateral plate/box jumps
  2. Front plate raises
  3. Goblet squats
  4. Plank shoulder taps
  5. Standing plate presses
  6. Left & right side plank (alt each set)
  7. Ball toss thrusters
  8. Hollow hold

Thursday & Friday

A. Jump Touch Jump 10×20/40

B. EMOM10: 6 SB Clean and Press