Friday GS&C
EMOM x 9 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 5-7 Tuck-Up + V-Up
MIN 3 – :30 Jump Rope Practice
*Start Moderate and build to second or final workout weight.
AMRAP x 21 MINUTES
100 Jump Ropes
25 Wall Balls
15 Toes to Something
10 Deadlifts
Thursday GS&C
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
200m KB/DB Suitcase Carry (Athlete Choice, Mod)*
20 Single KB/ DB Curl (Athlete Choice, Mod)
1:00 Cardio Choice
100m Single KB/DB Front Rack Carry**
15 KB/DB Pullovers***
*100m out w/ KB in one hand, 100m back w/ KB in other.
**50m w/ KB on one side, 50m back w/ KB in other.
***Complete on floor or w/ back on Med Ball.
STRENGTH SQUAD PROGRAMMING
Lift 1: Sumo Deadlift
Lift 2: Bench Press
Wednesday GS&C
SKILL
6 SETS OF 3-5 REPS: OVERHEAD STRICT PRESS
– Rest as Needed between sets –
OH Strict Pess Options:
DB Bench Press
DB Z Press
Pike Push Up
HSPU: negative, kipping or strict
Wallwalk
FOR TIME
75- 100 Alt. DB Devils Press
*Every 2:30, including 0:00, complete 3 Overhead Strict Press + 6 Box Jump Overs
**Overhead Strict Press Options: HSPU, Pike Push Up or DB Z Press or Bench Press
Tuesday GS&C
ON A 10:00 RUNNING CLOCK…
2 ROUNDS
20-15 Cal Row
20 Back Rack Alt. Lunges
8 Pull-Ups
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK…
3 ROUNDS
15-10 Cal Row
12 Back Rack Alt. Lunges
6 Pull-Ups
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK…
4 ROUNDS
10-5 Cal Row
8 Back Rack Alt. Lunges
4 Pull-Ups
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Squat
Monday GS&C
EMOM x 8 MINUTES*
1 Above the Knee Power Clean +
1 Below the Knee Power Clean +
1 Front Squat
*Start Light and build to Moderate.
AMRAP x 12 MINUTES
200m Run
3 Hang Power Cleans*
4 Front Squats*
*Moderate load that can do unbroken