Saturday GS&C
3 SETS FOR QUALITY
1:30 Cardio Choice
30 KB Deadlifts (Moderate)
20 Up-Downs
1:30 Cardio Choice
30 Alt. Russian Twists
20 Russian KB Swings
-Rest 1:00 b/t Sets-
POST WORKOUT STRENGTH
3 SETS
20 KB or DB Upright Rows
20 KB or DB Pull-Overs*
-Rest As Needed b/t Sets-
*Complete on Wall Ball or Bench.
Friday GS&C
10:00 HANDSTAND PRACTICE
Practice Handstand Hold/ Walking, aim to build on last 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
AMRAP x 20 MINUTES*
200m Farmers Carry
20 Box Jumps
20 Back Rack Alt. Lunges
20 Sit-Ups
Thursday GS&C
3×10*
Front Squats
*Build to a Moderate weight and stay at that weight across all sets.
EMOM x 20 MINUTES
MIN 1 – 10 Toes to Something
MIN 2 – 15-20 Wall Balls
MIN 3&4 – Max Hallway Runs*
MIN 5 – Rest
STRENGTH SQUAD PROGRAMMING
Lift 1: Front Squat
Lift 2: Push Press
Tuesday GS&C
6 SETS EVERY :90
2 Hang Power Snatch + 2 Power Snatch + 2 OHS*
*Option for Squat Snatches
8:00 AMRAP
2-4-6-8….
Power Snatch
Pull Up, Muscle Up or Ring Row
STRENGTH SQUAD PROGRAMMING
Lift 1: Narrow Grip Bench
Lift 2: Romanian Deadlift
Monday GS&C
3×10* Bench Press
*Build to a Moderate weight and stay at that weight across all sets.
2 SETS
AMRAP x 9 MINUTES
12 Cal Bike or Row
12 Sit-Ups
9 Push-Ups*
*Option for Knee Push-Ups, Dips or HSPU
-Rest 2:00 b/t Sets-