michael.colin

michael.colin

Programming: Week of 18FEB19

Prep for the Week

  • 2m Flow
  • 2 Rounds
    • 60′ Crawl
    • 20 SBall Pec Presses
    • 20 SBall Deadbugs

Monday & Tuesday

Strength I (15m)

Ladders 1/2/3

  • Double Military Press
  • Double Front Squat

Strength II (5m)

  • Rounds of 120′ Farmers Carry

Conditioning (15m)

3xAMRAP3+1

  • 10 Step-Ups
  • 10 Ball Slams
  • 2 D&U

Wednesday

Strength (15m)

5 Rounds of

  • 8/8 Floor Presses
  • 5/5 Zane Rows
  • 20 Pull Aparts

Remaining Time

  • Max Effort HDSB Carry

Conditioning (20m)

EMOM20

  • 8 Sandbag Clean & Press
  • 2/2 D&U

Ab Iso

  • TBD

Thursday & Friday

Strength I (20)

Rounds of:

  • 10 HDSB Squats
  • 60′ Overhead Carry
  • 10 KB Swings
  • 60′ Crawl

Chassis Integrity GRIND15

  • 5/5 Kneeling SB Keg Lift
  • 5/5 Standing Plate Half Moon
  • 20/20 Founder Lunge

Saturday (90m)

Prep (10m)

5m Flow

3×60′ Crawl (Low, Bear, Lizard)

Swings and Squats (20m) 

6×10+1; Mobility

Strength (20m)

5 Rounds of:

  • 8/8 Overhead Crossload Split Squats
  • 240′ Farmers Carry
  • 60′ Overhead Plate Walking Lunges

Remaining Time:

  • Max Effort HDSB Carry

Conditioning (25)

EMOM24

  • 20 Ball Slams
  • 2/2 D&U
  • 2×30′ Clean and Carry

 

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