Warm-Up for the Week
5m: Mobility Flow
10m: 2 rounds Kettlebell Complex
- 10 Swings, 5 Squats
- 5/5 Straddle-Sit Haloes
- 5 Staddle-Sit Crush Presses
- 1 Prying Goblet Squat
Monday
AMRAP15
- 20 Step-Ups, 10 Ball Slams, 5 Clean and Press
Tuesday
Tabatas: 4x8x20/10/60
a) Goblet squats; b) Kettlebell Deadbugs; c) Overhead Plate Walking Lunges; d) Sandbag Rear Tosses
Wednesday
Steady State: 2x3x3
a) AMRAP of 50 Single Unders and 1 D&U; b) Ski/Row (once each); c) AMRAP of 10 Air Squats and 5 Push Ups
Thurday
EMOM15 (PC: EMOM18)
a) 20 Ball Slams; b) 6 Thrusters (athletes’ choice); c) 80 Single Unders
Friday
Endurance Intervals: 4x4x45/15/60
a) C&Ps; b) Sled Push (+90#); c) Step-Ups (weight optional); d) Farmer’s Carry
[Coaches’ Note: Weight vest optional]