One Week Sample of Programming
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Warm UpSkills/Technique/StrengthMetconMobility
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Monday
(SPEED WORK)
Scramble to Balance DrillsEMOM/6
shuffle shuttle sprint

Rest 1 min

EMOM/6
sprint to settle to shuffle to sprint
EMOM/15

Minute 1: 50 double unders or 100 singles
Minute 2: 3 DB Jerrymakers
Minute 3: 10 toes to bar or 20 hanging knee raises
Sphinx
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Tuesday
(TEMPO WORK)
x4

Hip Circle Monster Walk
Hip Circle Lateral Walk
10 Frog Pumps
1 length Walking Lunge Stretch
Back squat
10x5 @ 0-5lbs heavier than last week

:60-70 seconds rest between sets
5 rounds

Row 500m at a pace between 2:00-2:30, rest the remainder of the minute you end on.
Next minute: 12 renegade rows + 5 burpees + rest remainder of minute
Next minute: 20 pushes in Vulcana Crawl + rest remainder of minute.
Legs up the wall
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Wednesday
(LONG CARDIO)
RKC plank
:10 on / :20 rest
x6

EMOM/5
5 Hip Hinge Slaps
1 humane burpee
1 tuck jump
3 sets of standing triple jump

Try to make each set a little further than the last

3x3 box jumps @ a challenging but doable height
AMRAP/30

600m run
30 ball slams
20 front rack lunges
10 power cleans
Reach back stretch
Couch stretch
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Thursday
(SPEED/TEMPO + EXTRA MOBILITY)
Gorilla Crawl
Lateral Gorilla Crawl
Baby Crawl
Tabletop Crawl
Army Crawl
Shrimp Crawl
RDLs
5x8 @ 0-5lbs heavier than last week

After each set perform 3 depth to long jumps from a low height
Pull weighted sled for :10 seconds, let go and sprint hard for :10 seconds.
x5

Rest until recovered
Deep lunge
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Saturday
(LONG CARDIO)
Run with Adam
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