Tuesday GS&C
ON A 22:00 RUNNING CLOCK… Build to a 1-Rep Front Squat
Coaching Note: TIMELINE
0:00-2:00 – 8 REPS
2:00-4:00 – 6 REPS
4:00-6:00 – 4 REPS
6:00-8:00 – 3 REPS
8:00-11:00 – 2 REPS
11:00-14:00 – 1-2 REPS
14:00-17:00 – First Attempt
17:00-20:00 – 2nd Attempt
20:00-22:00 – Possible 3rd Attempt
AMRAP x 8 MINUTES
1-2-3-and so on… Front Squat (heavy)
10-20-30-and so on… Jump Ropes
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Deadlift
Monday GS&C
EMOM x 25 MINUTES
MIN 1 – Run (150-200m)
MIN 2 – Max KB Swing
MIN 3 – Run (150-200m)
MIN 4 – Max Sit-Ups
MIN 5 – Rest
Saturday GS&C
IN TEAMS OF 2… FOR TIME*
6 ROUNDS
10 DB Shoulder to Overhead
10 Up-Downs
-Immediately Into-
4 ROUNDS
12 DB Shoulder to Overhead
12 Burpees
-Immediately Into-
2 ROUNDS
15 DB Shoulder to Overhead
15 Burpees Over Bar
*P1 will complete one full round while P2 completes Max Cal Bike. Once a full round is complete P2 will complete a full round while P1 completes Max Cal Bike.
POST WORKOUT STRENGTH
3 SETS
10/10 DB Bent Over Rows
12-15 DB Upright Rows
:30/:30 Side Plank
Friday GS&C
ON A 18:00 RUNNING CLOCK…
Build to a 1-Rep Power Clean
STRENGTH TIMELINE
0:00-2:00 – 5 Reps
2:00-4:00 – 4 Reps
4:00-6:00 – 3 Reps
6:00-8:00 – 1-2 Reps
8:00-10:00 – 1-2 Reps
10:00-12:00 – 1 Rep
12:00-14:00 – 1 Rep
14:00-16:00 – 1 Rep
16:00-18:00 – 1 Rep
AMRAP x 16 MINUTES
400m Run
20 Push-Ups
200m Run
20 Walking Lunges
Thursday GS&C
3 SETS FOR QUALITY
1:00 Cardio of Choice
20 DB Bent Over Rows
10 Alt Box Step Ups (Tall Box)
1:00 Max Slam Balls
20 Weighted Russian Twists
10 Goblet Squats
-Rest 1:00 b/t Sets-
POST WORKOUT STRENGTH
2-4 ROUNDS (Time pending)
5 Strict Pull Ups
:30 Handstand Hold
:30 Hollow or Tuck Hold