Thursday GS&C
3×8*
Front Squats
*Build to a Moderate+ weight and stay at that weight across all sets.
3 ROUNDS FOR TIME
400m Run
21 Front Squats (75/55)
12 Push-Ups or HSPU*
*Options for Push-Ups…
Pike Push-Up
Hand Release
Standard Push-Ups
Knee Push-Ups
STRENGTH SQUAD PROGRAMMING
Lift 1: Front Squat
Lift 2: Push Press
Wednesday GS&C
EMOM x 8 MINUTES
1 Power Clean +
2 Hang Power Clean
*Start Light and build to Moderate+.
4 SETS
10 Toes to Something
8 Hang Power Cleans*
6 Toes to Something
4 Power Cleans
-Rest 1:30 b/t Sets-
*Option to increase load each round
Tuesday GS&C
AMRAP x 20 MINUTES*
3:00 Cardio Choice**
10/10 Single Arm DB Push Press (Athlete Choice, Mod)
20 Slam Balls (Athlete Choice)
20 Up-Downs
*NOTE — Choose a pace on this workout that fits your need.
– Needing recovery — slow and consistent.
– Needing intensity — push the pace.
**Goal for Cardio Choice is to subtly increase the pace every minute.
MIN 1 = Easy
MIN 2 = Easy+
MIN 3 = Mod.
STRENGTH SQUAD PROGRAMMING
Lift 1: Narrow Grip Bench Press
Lift 2: Romanian DL
Monday GS&C
PARTNER WOD: (one person works, one rests)
2001m Row
-Into-
9 ROUNDS
11 Deadlifts
11 Box Jumps
11 Pull Ups or Ring Rows
-Into-
2001m Run (Score is Time)
NOTE — This workout was programmed and designed to honor all the heroes and all those lost on 9/11/2001.
Saturday GS&C
SKILL EMOM 10:00
MIN 1: :40 Paralette Shoot Thru or Deck Squat
MIN 2: Rope Climb
EMOM x 12 MINUTES
MIN1 – 10-20 Cal Bike
MIN 2 – :45 Max Rep Strict Pull-Ups*
-Rest 2:00 b/t P1 & P2-
EMOM x 12 MINUTES
MIN 1 – 10-15 Cal Row
MIN 2 – :45 Max Rep DB Strict Press (light load)
*Option for Banded Strict Pull-Ups, ring or bar rows