Wednesday GS&C
Barbell Front Foot Elevated Reverse Lunge 16-16-16-16
Athlete Instructions
8 reps/side
All sets at a Moderate weight + :01 Pause at the Top of Each Rep.
5 rounds, 45 secs per station, for max reps of:
Box Jump
Rest 15 secs
Dumbbell Box Step Over
Rest 15 secs
Rotate immediately to the next station every 45 secs,
the clock does not stop or reset between stations.
Tuesday GS&C
6 MIN EMOM
1-5 Strict Pull Ups or Challenging Ring Row
3 rounds for time of:
Run, 400 m
30 Wall Balls, 14/10 lbs
20 Burpees
10 Pull-ups
STRENGTH SQUAD PROGRAMMING
Deadlift and Strict Press Supersets
Monday GS&C
Deadlift 2-2-2-2-2
Athlete Instructions
Build and stay at Heavy weight across all sets.
For time:
20 Jump Ropes
4 Deadlifts
40 Jump Ropes
6 Deadlifts
60 Jump Ropes
8 Deadlifts
80 Jump Ropes
10 Deadlifts
60 Jump Ropes
8 Deadlifts
40 Jump Ropes
6 Deadlifts
20 Jump Ropes
4 Deadlifts
Saturday GS&C
4 rounds for quality of:
8 L/8 R Dumbbell Bulgarian Split Squats, pick load
16 Dumbbell Glute Bridges, pick load
* Dumbbell Glute Bridges- hold for :30 on final rep
Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Dumbbell Goblet Lunges, pick load
5 Strict Pull-ups/ Ring Rows
Friday GS&C
6 rounds, each round for time, of:
Row, 400-500m
50 Jump Ropes
15 Up-Downs
Go every 5 mins.