Thursday GS&C
ON AN 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Front Squat
Mod-Heavy should allow for a perfect execution of all 3-Reps.
10 rounds for time of:
5 Handstand Push-ups/ Push Up
5 Thrusters
* Should be a challenging press option
– HSPU
– Feet on bench HSPU
– Pike Push Up
– Hand release Push Up
– Push Up
STRENGTH SQUAD PROG
Deadlift and Strict Press Supersets
Wednesday GS&C
2 rounds for time of:
30 Bike Calories
30 Deadlifts
30 Bike Calories
30 Dumbbell Hang Power Cleans
Tuesday GS&C
Push Jerk 8-6-4-2
Athlete Instructions
Start Moderate and end Moderate-Heavy.
*If sore from Murph keep it light today
Complete as many rounds as possible in 12 mins of:
5 Shoulder-to-Overheads
7 Toes-to-something
9 Box Jumps
STRENGTH SQUAD PROG
Bench Press and Squat Supersets
Monday GS&C
“MURPH”
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
**Partition reps and scale volume however you like
Volume: Half or quater volume
Partition suggestions:
– 3 Pull Ups, 6 Push Ups, 9 Air Squats
– 4 Pull Ups, 8 Push Ups, 12 Air Squats
– 5 Pull Ups, 10 Push Ups, 15 Air Squats
– 3 Push Ups, 3 Pull Ups, 3 Push Ups, 9 Air Squats
– 5 Push Ups, 5 Pull Ups, 5 Push Ups, 15 Air Squats
Saturday GS&C
Partner Workout
Complete as many rounds as possible in 25 mins of:
60 Bike Calories
20 Medball Partner Sit Up
20 R/ 20 L Single Arm Dumbbell Push Press
P1 works while P2 rests, except for sit ups: use a wallball and toss ball btw partners: https://www.youtube.com/watch?v=hBepm16iGdM