Tuesday GS&C
10-8-6-8-6-4* Power Cleans
*Start Light and build to Mod+.
The second wave should be heavier than the first.
8 ROUNDS FOR TIME
3 Hang Power Cleans (moderate load)
6 Toes to Something
9 Up-Downs
STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Press
Monday GS&C
ON A 10:00 EMOM
MIN 1: Single Leg Squat Practice
MIN 2: Deck Squat
*Options:
Reverse Lunge
Hawaiian squat
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Bottom up Pistol.
Single Leg Box Squats
Rig Assisted Single Leg Squats
Plate Assisted Single Leg Squats
Pistol Squats
EVERY 3:00 x 5 SETS
50 Jump Ropes
20 Cal Bike
Max Alt. Pistols or Air Squats w/ Time Remaining…
-Rest 1:00 b/t Sets-
Saturday GS&C
5-5-5-5* Bench Press
*Start Light and build to Moderate-Heavy.
AMRAP x 16 MINUTES
400m Run
15 Box Jumps
200m Run
10 Alt. Box Step-Overs
Friday GS&C
EMOM x 10 MINUTES*
1 Power Snatch +
1 Hang Power Snatch
*Start Light and build to Moderate+.
2 SETS
2-3-4-3-2 Power Snatch*
5-10-15-10-5 Handstand Push-Ups or DB Push Press
-Rest 2:00 b/t Sets-
Thursday GS&C
8 MIN EMOM
MIN 1: Single Leg Squat or Deck Squat Practice
MIN 2: Handstand Practice
EVERY 4:00 x 4 SETS
20-30 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)
25 Sit-Ups
Max Cal Bike or Row in Time Remaining…
-Rest 1:00 b/t Sets-
STRENGTH SQUAD PROGRAMMING
Lift 1: Front Squat
Lift 2: Push Press