Wednesday GS&C
“CINDY”
AMRAP x 20 MINUTES
5 Pull-Ups or Ring Rows
10 Push-Ups
15 Air Squats
* Rep Options:
2 pull up/ 4 push up/ 6 air squats
3 pull up/ 9 push up/ 9 air squats
4 pull up/ 8 push up/ 12 air squats
POST WORKOUT FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Single DB Overhead Hold
MOVT 2 – Single DB Gun Hold
Tuesday GS&C
EMOM x 12 MINUTES
MIN 1 – :40 Jump Rope Practice*
MIN 2 – 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges**
MIN 3 – :40 Slow Glute Bridge-Ups
*Jump Rope Options:
Reverse Single Unders
Crossover Single/ Double Unders
Double/ Triple Unders
**Start with empty BB and build slightly past workout weight.
5 ROUNDS FOR TIME
8 Deadlifts (Light)
10 Hang Power Cleans (Light)
12 Alt. Front Rack Lunges (Light)
60 Jump Ropes
STRENGTH SQUAD PROGRAMMING
Lift 1: Narrow Grip Bench Press
Lift 2: Romanian Deadlift
Saturday GS&C
6 SETS*
AMRAP x 3:30 MINUTES
200m Run
8 Box Jump Overs
6 Burpees
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
Friday GS&C
8:00 HANDSTAND PRACTICE
Practice Handstand Hold/ Walking, aim to build on past weeks practice*
Alternate:
1: Handstand Walk Option – HS Walk, 1-3 Walk Walk, 1-2 Bear Walk, 10-20 Shoulder Taps in plank
2. Handstand Hold: :10 – :30 Handstand on Wall, Box or Freestanding
3 ROUNDS
15 DB Floor Press
20 Sit-Ups
20 Pulling Movement Option 1
-Into-
2 ROUNDS
15 DB Floor Press
20 Sit-Ups
15 Pulling Movement Option 2
-Into-
1 ROUND
15 DB Floor Press
20 Sit-Ups
10 Pulling Movement Option 3
Pulling Movements: pick 3 different movements that increase in difficulty as the rounds change
– Ring Row
– Jumping Pull Up
– Pull Up
– Strict Pull Up
– Chest to Bar Pull Up
– Bar Muscle Up
Thursday GS&C
8 MIN EMOM
MIN 1: Single Leg Squat Practice
MIN 2: Deck Squat Practice
EMOM x 9 MINUTES*
MIN 1+2 – AMRAP of…
25 Double Unders
15 Russian KB Swings
10 KB Goblet Alt. Lunges
MIN 3 – :50 Plank Hold
-Rest 1:00-
EMOM x 9 MINUTES*
MIN 1+2 – AMRAP of…
25 Double Unders
20 Slam Balls
15 Slam Ball Squats
MIN 3 – :25/:25 Side Plank Hold
*Pick up where you left off.
STRENGTH SQUAD PROGRAMMING
Lift 1: Strict Press
Lift 2: Front Squat