michael.colin

michael.colin

Programming Week of 14JAN19

Week’s Warm-Up (10m)

  • 3m Ground Flow (Rock, Roll, Flex, Twist)
  • 2 Rounds
    • 30′ Floating Table (Obliques, Breathing)
    • 30′ Low Crawl
    • 20 SBall Pec Presses
    • 10 SBall Deadbugs

Monday and Tuesday

Strength (25m)

8-10 Rounds

  • 120′ HD Sandbag Carry
  • 60′ Pec SBall Walk

Remaining Time

Max Rounds of:

  • 15/15 Pec-Aware Bicep Curls

Conditioning (25m)

Intervals: 6x3x60s/20s

  • Ski/Bike/Row
  • 5 SBall Squats & 2 Ball Slams
  • LSSB Clean & Press

Wednesday

Strength (20m)

4 Rounds

  • Plate Floor Presses (Max Effort)
  • 50 Pull Aparts
  • 10/10 Overhead Crossload Split Squats

Remaining Time

Max Rounds of:

  • 15-30s L-Sit
  • 15-30s Active Hang

Conditioning (20m)

Sparhalk

  • 10 Goblet Squats
  • 60′ Suitcase Carry
  • 9 Goblet Squats
  • 60′ Suitcase Carry

Thursday and Friday

Strength (10m)

3-4 Rounds

  • 10/10 VMO Split Squats
  • 10/10 Single-Leg Step-Ups
  • 20 Pull-Aparts
  • 10 Pull-Overs

Conditioning (40m)

Clock runs continuously for 30m

a) 3 Rounds for Time

  • 100 Rope Jumps
  • 100 Step-Ups (no load)
  • 50 Air Squats
  • 120′ Farmers Carry

b) AMRAP (Remaining Time)

  • LDSB Clean and 30′ Carry

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