michael.colin

michael.colin

Programming: Week of 25FEB19

Prep

a) 3m Flow

b) Sadist Circles

c) 2 Rounds

  • 30′ Twisted Lizard
  • 120′ Pec Press and Walk
  • 10 Simba Squats

Monday & Tuesday

Strength RFQ15

  • 3/3 Bottoms Up Presses
  • 2×5/5 Half Kneeling Haloes
  • 8/8 Goblet Split Squats

Conditioning 20m Continuous Clock

  • 5 Rounds
    • 10 Swings
    • 5 Goblet Squats
    • 30′ KB Crawling Drag
  • AMRAP (Remaining Time)
    • 100 Jump Rope
    • 20 Step-Ups (20-30% BW)
    • 5 Ground to Overhead (Same weight)

Abs

  • 3x3x30/10
    • Hollow
    • Founder I
    • Shoulder Taps

Wednesday

Strength RFQ15

  • 50 Pec Stick Flutter Kicks
  • 10/10 Zane Rows
  • 10 HDSB Box Squats

Conditioning 20m

  • Battle Rope Intervals

Thursday & Friday

Strength I 15m

5-8 Rounds:

  • 5 Seesaw Military Presses
  • 3-8 Pull-Ups or TRX Rows
  • 10 Swings

Strength II 10m

3-5 Rounds

  • 10 Front Plate Raises
  • 10 Front Plate Squats
  • 5/5 KB Deadbugs

Conditioning (18m)

TabatasĀ 4x8x20/10/30

  • Flutter Kicks
  • Jump Squats
  • Sandbag Cleans
  • Heavy Carry (Choice: Farmers, HDSB, Overhead)

 

 

 

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