Monday GS&C
10-8-6 | 8-6-4* Push Jerks
*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
AMRAP x 12 MINUTES
16 Cal Bike
12 Toes to Bar
8 Burpees Over Bar
3 Shoulder to Overhead (from the floor moderate – heavy)
Saturday GS&C
3 SETS
12 DB Pull Over
8 DB Front Raise + Lateral Raise
12 Toes to Post or Strict TTB/ Knee 2 Chest
AMRAP 20 MIN
50 Box Step Ups
400m Run
Friday GS&C
AMRAP x 15 MINUTES
18-12 Cal Row
6 Hang Power Snatch (light)
12 Strict Handstand Push-Ups
6 Hang Power Snatch
Thursday GS&C
6:00 HANDSTAND PRACTICE
Alternate the following:
1. Kick Up: 3 Lunge and Reach or Lunge and Kick
2. Handstand Walk: – HS Walk, 1 Walk Walk,10-20 Shoulder Taps in plank
2. Handstand Hold: :10 – :30 Wall, Box or Freestanding
FOR QUALITY
70 Cal Bike
-Immediately Into-
3 ROUNDS
30-50 Sit-Ups
20 Back Rack Lunges (light)
-Immediately Into-
70 Cal Bike
STRENGTH SQUAD PROGRAMMING
Lift 1: Back Squat
Lift 2: Barbell Row
Wednesday GS&C
FOR TIME
35-50 Burpees
20 Strict Pull Ups , Ring Rows OR 10 Muscle Ups
35-50 Burpees
Options: 35-50 Burpees or complete as a partner workout
POST WORKOUT STRENGTH
2-3 ROUNDS
7 ATYT
14 DB Curls
14 Tuck or V Up