Monday GS&C
EMOM x 8 MINUTES
MIN 1 – 3-5 Front Squats*
MIN 2 – :40 Jump Rope Practice**
*Start light and build slightly past workout weight. **Option to practice singles, doubles, triples, or crossovers.
EVERY 5:00 x 5 SETS
60 Jump Ropes
15-20 Sit-Ups
10 Front Squats (weight can do unbroken)
15-20 Sit-Ups
60 Jump Ropes
Saturday GS&C
AMRAP x 7 MINUTES
8 Push-Ups or HSPU
8 DB Farmer Alt. Box Step-Ups
8 Burpees
8 Toes to Something
8 Box Jumps
-Rest 2:00-
AMRAP x 7 MINUTES
6 Push-Ups or HSPU
6 DB Farmer Alt. Box Step-Ups
6 Burpees
6 Toes to Something
6 Box Jumps
-Rest 2:00-
AMRAP x 7 MINUTES
4 Push-Ups or HSPU
4 DB Farmer Alt. Box Step-Ups
4 Burpees
4 Toes to Something
4 Box Jumps
Friday GS&C
EVERY 5:00 x 4 SETS
50 Jump Ropes
40-25 Cal Row
50 Jump Ropes
POST WOD FINISHER
3 SETS
10 Rower Glute Bridge-Ups
10 Rower Pike-Ups
10 Calf Raise + Tib Raise
Thursday GS&C
3-4 SETS FOR QUALITY
2:00 Bike
20 Russian KB Swings (Light-Mod)
200m Farmer Carry
1:00 Static Hold*
-1:00 Walking Rest b/t Sets-
*Options:
Plank Hold
Side Plank Hold
Tuck/ Hollow Hold
Wall Handstand Hold
Rig Hang
STRENGTH SQUAD PROGRAMMING
Lift 1: Front Squat
Lift 2: Push Press
Wednesday GS&C
EMOM x 6 MINUTES*
1 Push Jerk +1 Split Jerk
*Start Light and build to Moderate.
This is a Deload Week.
EMOM UNTIL COMPLETION*
Rotate the below movements until 120 Wall Balls have been completed…
MIN 1 – 1-2 Wall Walks + 8 DB Push Press
MIN 2 – Max Wall Balls
MIN 3 – Rest
*Max 7 sets of WB (21 MIN emom)