Wednesday GS&C
EMOM x 6 MINUTES
MIN 1 – 5 Overhead or Front Squats*
MIN 2 – 100m Run
*Start light and build up to or past workout weight.
ON A 4:00 RUNNING CLOCK…
100m Run
25 Sit-Ups
25 Overhead or Front Squat
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK…
300m Run
35 Sit-Ups
20 Overhead or Front Squat
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK…
600m Run
45 Sit-Ups
15 Overhead or Front Squats
Tuesday GS&C
12:00 EMOM
MIN 1: 3-5 Bench Press
MIN 2: 1-5 Pulling Movement*
Pulling Movement: Ring Rows, Strict or Kipping Pull Up, Muscle Up or Rope Climb
FOR TIME
30-40 Burpees
20 Pull Ups
30-40 Burpees
STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Giant Set
Monday GS&C
EVERY 1:30 x 8 SETS*
1 Clean Deadlift +
1 Pausing Power Clean** +
1 Hang Power Clean
*Start Moderate and build to Mod-Heavy.
**Pause for :01 below the knee before completing the movement.
2 SETS*
AMRAP x 8 MINUTES
5 Power Cleans
50 Jump Ropes
5 Hang Power Cleans
15-25 Box Jumps (step down)
-Rest 2:00 b/t Sets-
*Reset at beginning of AMRAP each new set.
Saturday GS&C
8-6-4* Front Squat
*Start Moderate and build to Mod-Heavy.
After each set complete 15-20 Twisting Bicep Curls.
4 SETS*
AMRAP x 3 MINUTES
2-4-6-and so on…
Front Squats
Burpee Over Bar
-Rest 1:00 b/t Sets-
*Reset at beginning of AMRAP each new set.
Friday GS&C
12:00 PRACTICE COMPLEX
1 Hang Power Snatch +
1 Power Snatch
*Build Load as form allows
FOR TIME
28-22-16-10
Box Jump Overs
Pull-Ups, Jumping Pull Ups or Ring Rows
Alt. Hang DB Snatches