Friday GS&C
6-4-2 | 4-3-2* Bench Press
*Start Moderate+ and build to Heavy+.
The second wave should be heavier than the first.
Week 3 of 5
AMRAP x 6 MINUTES
20 Cal Bike
20 Slam Balls (Athlete Choice)
20 Alt. Lunges
-Rest 1:00-
AMRAP x 4 MINUTES
15 Cal Bike
15 Slam Balls
-Rest 1:00-
AMRAP x 2 MINUTES
Max Cal Bike
Thursday GS&C
EMOM x 8 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – :40 Gymnastics Practice**
*Start Light and build past workout weight.
**Gymnastics Options:
Ring Rows
(Banded) Pull-Ups
Chest to Bars
Ring or Bar Muscle-Ups
FOR TIME*
1600m Row
60 Deadlifts (light weight)
20 Up-Down Pull-Ups
*Partition reps and movements as needed.
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Backsquat
Wednesday GS&C
EMOM x 6 MINUTES* Pressing Skill Work…
3-5 Challinging Push Ups
Push Up Options:
Strict Handstand Push Up
Kipping Handstand Push
Box Handstand Push Up
Pike Push-Ups
Def Push Up
Push Up
Could be one movement or a combo fo two
EXAMPLE:
– 2 Strict Handstand Push-Ups + 3 Kipping Handstand Push-Ups
– 2 DB Deficit Push-Up + 3 Pike Push-Ups
AMRAP x 16 MINUTES
5 Push Up of Choice*
10 Box Jumps (higer box)
15 Air Squats
20 V-Ups or Sit Ups
Push Up Options: Aim to pick movement a bit more challenging than normal
Strict Handstand Push Up
Kipping Handstand Push
Box Handstand Push Up
Pike Push-Ups
Def Push Up
Push Up
Tuesday GS&C
6-4-2 | 4-3-2* Power Cleans
*Start Moderate+ and build to Heavy+.
The second wave should be heavier than the first.
Week 3 of 5
3 SETS
200m Run
10 Hang Power Cleans (light/ moderate)
200m Run
5 Hang Power Cleans
-Rest 2:00 b/t Sets-
STRENGTH SQUAD PROGRAMMING
Lift 1: Backsquat
Lift 2: Deadlift
Monday GS&C
6-4-2 | 4-3-2* Front Squats
*Start Moderate and build to Heavy.
The second wave should be heavier than the first.
Week 3 of 5
ON A 11:00 RUNNING CLOCK…
20 Front Squats (light to moderate)
-Immediately Into-
6 ROUNDS
5 Shoulder to Overhead
80 Single Unders or 50 Double Unders
-Immediately Into-
Max Front Squats in Time Remaining…