Programming: Week of 08APR19

Prep (15)
5m Flow
3 Rounds of
– 60′ Crawl
– ME SBall Pec Presses
– 10 Tempo SBall Deadbugs
Sadist Circles

Monday & Tuesday
Strength
RFQ12
– 5 Seesaw Z-Presses
– 8/8 Single Leg Crossload Deadlifts
– 20-60s Tuck Hold/L-Sit

Conditioning
GRIND15
5 LDSB Clean and Press
10 LDSB Squats (Shoulder or Bearhug)
60′ Walking Lunges (∅)

Chassis Integrity
GRIND5
10 Plank Shoulder Taps
10 Plate Russian Twists

Pure Conditioning: Drop Strength

Wednesday
Strength (CAP25)
5 Rounds
– 5 Double KB/DB Front Squats
– 10/10 Unilateral Floor Presses
Remaining Time
Carries: 60′ OH/60′ Rack/60′ Farmers

Conditioning
6 Rounds (CAP10)
– 10 Over-Shoulders (SBag or SBall)
– 50 Jump Rope Singles

Thursday & Friday
Strength
RFQ15
– 1/1 Half-Kneeling Military Press
– 8/8 Overhead Crossload Split Squats
– 12/12 Unilateral Hinge Rows

Chassis Integrity
GRIND15
– 10 KB Deadbugs
– 5/5 SBag Kneeling Keg Lifts
– Founder Lunge 20/20

Intensity 10
Partners (I-go/you-go), Repeat the rep structure for entire 10 minutes
Ball Slams: 19-17-13-7-5-3