Tuesday GS&C
EMOM x 6 MINUTES*
1 Hang Power Clean + 1 Power Clean + 1 Front Squat
*Start Light and build to Moderate.
This is a Deload Week.
AMRAP x 15 MINUTES
1 Power Clean
2 Box Jump Overs
3 Pull-Ups or Ring Rows*
*Option for Chest to Bar
STRENGTH SQUAD PROGRAMMING
Lift 1: Narrow Grip Bench
Lift 2: Deadlift
Monday GS&C
EMOM x 5 MINUTES
5-7 Dips*
* Bench, Box, Bar or Ring Dips
3 SETS
AMRAP x 6 MINUTES
200m Run
12 DBL DB Front Rack Alt. Lunges
9 Dips
-Rest 1:30 b/t Sets-
*Reset at beginning of AMRAP.
Saturday GS&C
10-8-6* Deadlifts
*Build up to and slightly past workout weight.
“DIANE-ISH (FITNESS)”
ON A 15:00 RUNNING CLOCK…
21-15-9* (light-moderate load)
Deadlifts
Push-Ups or HSPU
Immediately into AMRAP in Time Remaining of:
12-10-8
Cal Bike**
Deadlifts (light load) *
Push-Ups OR HSPU
*option to lower DL weight once finish diane
Friday GS&C
AMRAP x 12 MINUTES
12 Cal Row
8 Toes to Something
4 Pull Up, Ring Row or 2 Muscle-Up
-Rest 2:00 b/t P1 & P2-
FOR TIME
30-40 Cal Row
20 Toes to Something
10 Pull Up, Ring Row or 5 Muscle-Up
20 Toes to Bar
30-40 Cal Row
Thursday GS&C
4 SETS
400m Run
1:00 DBL KB Front Rack Hold (Athlete Choice)
30 Sit-Ups
-Rest 1:00 b/t Sets-
POST WORKOUT STRENGTH
3×5
Front Squat or Back Squat*
STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Press Giant Set