Monday GS&C
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
Suggested Build
10-8 REPS
8-6 REPS
5 REPS
4 REPS
3 REPS
2 REPS
1 REP
1 REP
1 REP
**Lift every :90 lighter loads – 2:30 heavier loads
AMRAP x 10 MINUTES
1-2-3-and so on… Deadlifts*
3-6-9-and so on… Push-Ups
5-10-15-and so on… Wall Balls
*roughly 70-80% of 1-Rep Deadlift.
Saturday GS&C
5-5-5
Back Squats
*Keep weight Light across all sets. This is a Deload Week.
IN TEAMS OF 2…*
ON A 9:00 RUNNING CLOCK…
90-70 Cal Bike
50 DB Hang Power Cleans
-Rest with Time Remaining-
ON AN 7:00 RUNNING CLOCK…
50-30 Cal Bike
40 DB Hang Power Cleans
40 DB Farmer Lunges
-Rest with Time Remaining-
ON A 5:00 RUNNING CLOCK…
30-20 Cal Bike
20 DB Hang Power Cleans
20 DB Farmer Lunges
20 DB Front Squat
**P1 works while P2 rests. Split all work as needed.
Friday GS&C
5-5-5
Push Press
*Keep weight Light across all sets. This is a Deload Week.
3 ROUNDS FOR TIME
400m Run
18 Burpees
12 Shoulder to Overhead
Thursday GS&C
5-5-5 Deadlift
*Keep weight Light across all sets. This is a Deload Week.
4 SETS*
15 Russian KB Swing
5-10 Toes to Something
10 TNG Deadlifts
5-10 Toes to Something
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of each movement.
STRENGTH SQUAD PROGRAMMING
Lift 1: Narrow Grip Bench Press
Lift 2: Front Squat
Wednesday GS&C
JUMP ROPE PRACTICE
Tabata or Reverse Tabata: Use this as an oppurtity to practice
*Options:
Single Unders
Double Unders
Triple Unders
Crossovers Single Unders
EMOM x 18 MINUTES*
MIN 1&2 – AMRAP of…6 Box Jumps + 12 Slam Balls + 36 Jump Ropes
MIN 3 – :40 Static Hold***
*Pick up where you left off.
***Options for Static Hold…
Plank Hold
Wall Sit
Bar Hang
Handstand