Programming: Week of 22OCT18

Prep series for the week:

2 Rounds:

  • 60′ Crawl
  • T-Spine Rotations
  • 10 Swings
  • 5 Squats
  • 5/5 Lateral Lunges
  • 5/5 Haloes
  • 5/5 Plank Pulls

Monday

AMRAP12 of: 3 D&U, 5/5 Rear Lunges (0#), 50 Rope Jumps

Abs: 3×3/30/10 Plank/Left/RIght

Tuesday

EMOM18: 16 Ball Slams, 16 Step Ups (20% BW), 6 Clean and Press

Wednesday

GRIND15 of: 5/5 Standing Plate Half Moons; Standing Founder 20/20; 5/5 Kneeling Slasher to Halo; Kneeling Founder 20/20

Thursday

Tabatas 4×8/20/10/30 of: Thrusters, Shoulder Taps, Hollow Hold, Ball Slams

Friday

Chipper (20m Time Cap)

200 Rope Jumps and 50 Step-Ups (30% BW), then

2 Rounds of: 20 D&U and 20 C&P, then

200 Rope Jumps and 50 Ball Slams