Saturday GS&C
3 ROUNDS
8-12 DB Bench Press
8-12 SA DB Row
5 ROUNDS (Alternate A & B)
A) 3 MIN: Cardio of choice for Max Distance
B) 3 MIN: As many reps as possible of:
2 DB Snatch, pick load
2 Push-ups
4 DB Snatches, pick load
4 Push-ups
6 DB Snatches, pick load
6 Push-ups
Rest 1:30 btw Rounds
Friday GS&C
“12 DAYS WORKOUT”
FOR TIME*
Day 1 – 100m Run
Day 2 – Devils Press
Day 3 – Burpees to a Plate
Day 4 – DB Push Press
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH
Day 8 – Wall Balls
Day 9 – DB Deadlifts
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Pull-Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 35 MINUTES*
100m Run
2 Devils Press
3 Burpees to a Plate
4 DB Push Press
5 Toes to Bar
6 Hand Release Push-ups
7 Plate Ground to OH
8 Wall Balls
9 DB Deadlifts
10 Walking Lunges
11 DB Thruster
12 Pull-Ups
*P1 works while P2 rests. Split work as Needed. 100m Runs are completed together.
Thursday GS&C
20 MIN EMOM:
MIN 1: 14-20 Alternating Kettlebell Goblet Lunges, pick load
MIN 2: 10-15 Bike Calories
MIN 3: max rep Sit-ups
MIN 4: Rest
POST WORKOUT SKILL
5 SETS:
5-10 Toes-to-bars, Hanging Knee Raises OR Kip Swing*
:20 LSIT or Tuck Sit
Rest as needed between efforts.
STRENGTH SQUAD PROGRAMMING
Max Testing
Lift 1: Squat
Lift 2: Bar Bell Row/ Power Clean
Wednesday GS&C
Squat 5×5
Use the same weight for each set.
Rest as needed between sets.
Build to a Moderate weight and hold the same weight across all 5 sets.
Squat Options…
Back Squat
Front Squat
Overhead Squat
5 rounds for time of:
10 Overhead or Front Squats
10-15 Row Calories
Tuesday GS&C
16 mins AMRAP:
16 Alternating Box Step-overs*
16 Burpee
16 Box Jumps
Run, 100 m or 3x Hallway Run
*Option to add DB and hold in Goblet Position
POST WORKOUT SKILL
3 – 4 ROUNDS
:10-:30 Chin Over Bar or Top or Ring Row Hold*
5- 10 Strict Dips**
Rest as needed Btw Sets
*If doing chin over bar, may use grip of choice
*Skill Options…
Box/Bench Dips
Strict Ring/Bar Dips (Banded Optional)
STRENGTH SQUAD PROGRAMMING
Max Testing
Lift 1: Bench Press
Lift 2: Deadlift