Prep:
Flow, then 2 rounds of:
- 60′ Crawl
- 10 Swings
- 5 Squats
- 20 Deadbugs (∅)
Monday and Tuesday
2 x AMRAP6 + 2min Rest
- 10 Goblet Squats, 20 Stepups (∅), 10 Plate Rainbows (15/25)
- 2 Down & Ups (AHAP), 5 Ball Slams (AHAP)
Coach’s Note: Morning and noon classes do #1 and then #2 (after 2 min rest); evening classes do #2 and then #1 (after 2 min rest).
Wednesday
Partner Intervals/Series
- Ski and Hollow Hold
- Row and Farmers’ Hold
- Bike and Overhead Hold
Detail: Athlete 1 will ski for 30 seconds, while Athlete 2 holds hollow; after 30s they switch and repeat, with 5 seconds for the transition. Two complete rounds will be done at each station prior to moving onto the next station. There will be 30 rest between stations.
Clock: 3 x ([4 x (30/5)] + 30)
Thursday and Friday
EMOM18
- 8 SB Clean and Press
- 120′ Farmers Carry
- 50 Flutter Kicks