michael.colin

michael.colin

Programming: Week of 04FEB19

Warm-Up (15m)

2m Flow

2 Rounds

  • 30s Breathing (R1: SBall, R2: Floating Table)
  • 60′ Crawl (R1: Bear, R2: Low/Lizard)
  • 10/10 Partner SBall Toss

Sadist Circles

Monday & Tuesday

Strength (20m)

4 Rounds of:

  • 8/8 Overhead Crossload Split Squats
  • 30 Jump Squats
  • 2x Suitcase Carry

Remaining Time:

  • 120′ HDSB Carries

Chassis Integrity (20m)

GRIND15

  • Standing Founder 20/20
  • 5/5 Slasher to Halo
  • Kneeling Founder 20/20
  • 5/5 Half Moon

Ab Isolation (5m)

AMRAP4

  • 50 Pec Stick Flutter Kicks
  • 20 Plank Shoulder Taps

Tuesday Pure Conditioning: Prehab; Grind; Ab Isolation

Wednesday

Strength I (18m)

RFQ15

  • 10 SBall Pec Presses
  • 5/5 One-arm floor presses
  • 20 Pull Aparts

Strength II (18m)

RFQ15

  • 10/10 Standing 90/90 VMO Adductions
  • 10 HDSB Squats
  • 30s Tuck Hold/L-Sit

Conditioning (9m)

5 Rounds for Time (5m Time Cap)

  • 50 Rope Jumps
  • 20 Ball Slams

Thursday and Friday

Prehab (10m)

2 Rounds

  • 15/15 Single-Leg Step-Ups
  • 5/5 Bird Dogs
  • 20 Banded Pec Flys
  • 20 Banded Squats

EMOM10

  • 6 Thrusters (2KB, 2DB, or LDSB)

REST2

EMOM10

  • 15 Air Squats and 10 Ball Slams

REST2

AMRAP5

  • 1 D&U
  • 30′ Crawl
  • 30′ Sprint

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