Thursday GS&C
CORE: 2-3 SETS
10 Straight Leg Sit-Ups
20 Alt. V-Ups or Tuck Ups
30 Alt. Russian Twists
-Rest As Needed b/t Sets-
EMOM x 16 MINUTES
MIN 1 & 2 – 25 -15 Cal Bike
MIN 3 – :45 Max Slam Balls
MIN 4 – :45 Plank Hold
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench
Lift 2: Squat: Giant Set
Wednesday GS&C
EMOM x 8 MINUTES
MIN 1 – 5 TNG Deadlifts*
MIN 2 – 2 Hallway Runs
*Start Light and build load each round, athletes may go beyond workout weight
EVERY 4:00 x 5 SETS
100m Run
8 Deadlift (moderate light load)
100m Run
24 Wall Balls
100m Run
-Rest w/ Time Remaining-
Tuesday GS&C
8-6-4* Bench Press
*Start Moderate and build to Mod-Heavy.
After each set complete 5 Pull Ups, Jumping Pull Ups or 5-10 Ring Rows
AMRAP x 13 MINUTES
2 Burpee Pull-Up
30 Jump Ropes
6 Push Press (moderate load)
30 Jump Ropes
STRENGTH SQUAD PROGRAMMING
Lift 1: Squat
Lift 2: Deadlift: Giant Set
Monday GS&C
8 ROUNDS FOR TIME
20-12 Cal Row
15-20 Sit-Ups
10 Alt. Back Rack Lunges
1 Rope Climb or Rope Row
Saturday GS&C
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
12 Up-Downs
6 DB Renegade Rows (Athlete Choice)**
*1Rep = Push-Up + Row R + Row L
*P1 completes a full round while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
POST WORKOUT STRENGTH
2-3 SETS
10/10 Single DB Upright Row
10/10 Single Arm Supported Bent Over Row
:45 Single DB Gun Hold
-Rest As Needed b/t Sets-