Programming: Week of 15OCT18

Warm-Up for the Week

2m Flow and 60′ Low Crawl

2 Rounds:

  • 10 Dimmel Deadlifts
  • 30s Goblet Squat Hold
  • 5 Crush Presses
  • 30s Oblique Opener

Monday

Tabatas (4x8x20/10) of: Walking Overhead Lunges; Mountain Climbers; Sandbag Cleans to shoulder; Flutter Kicks

Tuesday

AMRAP15 of: 100 Rope Jumps, 10 Air Squats, 10 Ball Slams

Wednesday

4xAMRAP3+1m of: 5 Clean and Press, 3 D&U, 5 SB Step-Ups

Thursday

Endurance Intervals: 4x3x45/15

  • Row/Ski
  • Goblet Alternating Rear Lunges
  • Toss & Chase

Friday

6 Rounds for Time (12m Time Cap)

  • 10 Down and Ups
  • 50 Rope Jumps
  • 20 Lateral Plate Jumps