Thursday GS&C
EMOM x 8 MINUTES
Unbroken Toes to Something or Knees to Chest
*Rep Options:
ADV: 7-9+
INT: 5-7
BEG: 3-5
AMRAP x 20 MINUTES*
20-15 Cal Bike
20 Sit-Ups
5 Up-Down Box Step Over
STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench
Wednesday GS&C
4×4
Front Squats or Back Squat*
*Keep weight Moderate-Heavy across all sets.
EMOM x 16 MINUTES
MIN 1&2 – 500-300m Row
MIN 3 – Max Wall Balls
MIN 4 – Rest
Tuesday GS&C
5×3 Jerk or Push Press
*Option for split or push jerk
*Based off 1RM Clean & Jerk. Stay at 80% across all sets.
*If no 1RM, complete sets at RPE 8.
12:00 AMRAP
10 Pull Ups
15 Burpees
200m Run
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench
Lift 2: Squat
Monday GS&C
1.) Power or Squat Clean*
1×3 (70%)
1×2 (75%)
3×2 (80%)
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7-8 or by feel.
2.) Clean Pulls** 3×3 (90%)
3 SETS
3 Reps of Barbell Complex
30 Jump Ropes
2 Reps of Barbell Complex
20 Jump Ropes
1 Rep of Barbell Complex
10 Jump Ropes
-Rest 2:00 b/t Sets-
*1 Rep of Barbell Complex:
1 Deadlift +
1 Hang Power or Squat Clean +
1 Power or Squat Clean
Saturday GS&C
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs*
*Specifically focus on bringing knees as high as possible before clamping
ON A 25:00 RUNNING CLOCK…
2000m Row
200 Sit-Ups
16 Rope Climbs or 30 Strict Pull Ups
-If complete the above before 25:00 Max Meter Row w/ Time Remaining-
*Partition Reps and Movements in any order to complete work.