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Programming Week of 09DEC19

Prep: 10m, Coach’s Discretion

MONDAY: Short Strength, EMOM, Chassis Integrity Grind

Strength RFQ12

  • 5/5 Standing Seesaw Presses
  • 5/5 Alternating Rear Lunges
  • 20 Band Pullaparts

EMOM15

  • 15 Ball Slams and 25 Rope Jumps

Chassis Integrity GRIND10

  • 3/3 Down & Ups
  • 10 Plank Shoulder Taps
  • 20 Sandbag Flutter Kicks

TUESDAY
WLM: Modify EMOM and Chassis Integrity as appropriate


WEDNESDAY: Moderate Strength, Tabatas, Chassis Integrity

Strength RFQ18

  • 8-10 Double Hinge Rows
  • 5 Tempo Squats (Goblet or HDSB); 3030
  • 10 Glute Bridges, 5s Isometric Hold

Tabatas (18m)

  • 4x8x20/10/30
  • Heavy Step-Ups (1/3-1/2 BW)
  • Floor Presses
  • Rainbows
  • Athlete’s Choice

Chassis Integrity (6m)

  • 3x2x45/15
  • Hollow Hold
  • Plank

THURSDAY
WLM: Modify Tabata Exercises as appropriate

FRIDAY: Moderate Strength, Endurance Grind, Chassis Integrity

Strength RFQ18

  • 3-8 Pullups or 10-16 TRX Rows
  • 60′ Overhead Carry
  • 5/5 Single-Leg Deadlifts

Endurance GRIND20

  • 60′ Walking Lunges (Unloaded)
  • 5/5 Haloes
  • 60′ Crawl (Bear, Low, or 6-Point)
  • 5/5 Snatches

Chassis Integrity

  • 3 Rounds
  • 5/5 Tall Kneeling Rainbows
  • 50 Plate Flutter Kicks
  • 5/5 Plate Russian Twists