Thursday GS&C
EMOM x 16 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cardio Choice
MIN 2 – Slam Balls (Athlete Choice)
MIN 3 – Rope Climbs or Ring Rows
MIN 4 – Static Hold**
**Static Hold Options:
(Side) Plank
Tuck/Hollow
Wall Sit
Wall HS Hold
POST WORKOUT STRENGTH
12-10-8* Bench Press
Optional: Practice Rope Climb or Warm Up Rope Climb btw Bench Press sets
STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Press
Wednesday GS&C
12-10-8* Front Squats
*Start Light and build to Moderate. This is a deload week.
AMRAP x 5 MINUTES
12 Front Squats (Light)
60 Single Unders or 35 Double Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Back Squats (Lighter)
60 Single Unders or 35 Double Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Thrusters (Lighter)
60 Single Unders or 35 Double Unders
Decrease Squat Load each round
Tuesday GS&C
15-12-10-10*
Bent Over Barbell Rows
*Complete 15-20 Supinated Band Pull-Aparts after each set.
4 SETS
12 Cal Bike or 10 Cal Row
15 Burpees
15 V-Up or Sit Up
12 Cal Bike or 10 Cal Row
-Rest 2:00 b/t Sets-
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Back Squat
Monday GS&C
12-10-8* Power Cleans
*Start Light and build to Moderate. This is a deload week.
“THE CHIEF”
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (95/65… light weight)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
Saturday GS&C
EMOM x 7 MINUTES
1 Power Snatch + 2 Hang Snatch
4 SETS
15 Wall Balls
12 Burpees
9 Hang Power Snatches*
-Rest 2:00 b/t Sets-
*option to increase snatch weight each set