Friday Nov 17th, 2023

Saturday GS&C

AMRAP x 15 MINUTES
100m KB Farmer Carry (Athlete Choice)
10/10 KB Farmer Split Squats
Pulling Option (Athlete Choice)

*Pulling Options…
10 Strict Pull-Ups or Chin-Ups
10 Vertical or Supinated Ring Rows 3,2,or 1 Reps of Rope Climbs

POST WORKOUT STRENGTH
10-10-10
Narrow Grip Bench Press*
*Complete 15-20 DB Flyes (Light) on the floor after each set.

*If feeling sore/ fatigued from Friday’s workout Sub narrow grip bench for bent over barbell rows

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Thursday Nov 16th, 2023

Friday GS&C

10-8-6 | 8-6-4* Back Squats
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).

Week 1 of 5
Strength | Wave-Loading Cycle

5 ROUNDS FOR TIME
15-20 Unbroken Wall Balls*
15 Push-Ups

*Set of Wallballs must be performed unbroken. If ball drops or stops before reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.

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Wednesday Nov 15th, 2023

Thursday GS&C

AMRAP x 20 MINUTES
200m Run*
25 Sit-Ups
*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.

POST WORKOUT SKILL (ALL)
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill*
*Handstand Options… Wall/ Box Handstand Hold Freestanding Handstand Handstand Walking

STRENGTH SQUAD PROGRAMMING
Lift 1: Barbell Row
Lift 2: Back Squat

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Tuesday Nov 14th, 2023

Wednesday GS&C

2 SETS FOR QUALITY
1:00 Row (Mod Pace)
10 Box Jump Overs
5 Ring Rows, Jumping Pull Ups, Pull Ups or Chest to Bar Pull-Ups

-Rest 1:30 b/t Sets-

EVERY 8:00 x 3 SETS
50-40 Cal Row
25-40 Box Jump Overs
20 Ring Rows, Jumping Pull Ups, Pull Ups or Chest to Bar Pull-Ups
-Rest w/ Time Remaining-

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Monday Nov 13th, 2023

Tuesday GS&C

10-8-6 | 8-6-4* Deadlift
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).

Week 1 of 5
Strength | Wave-Loading Cycle

FOR TIME
20 Sumo Deadlifts (light)
40 Back Rack Alt. Lunges (from the floor)
60 Russian KB Swings
40 Back Rack Alt. Lunges
20 Sumo Deadlifts

STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Press

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