Tuesday GS&C
AMRAP x 25 MINUTES
15 Cal Cardio Choice
15 Russian Twists
15 Sit-Ups
15 Cal Cardio Choice
15 Glute Bridge-Ups
100m farmers carry (light – moderate)
*More of an active recovery day post murph, for those who didn’t do murph and want more intensity today option to add weight or band to glute bridges and carry moderate – heavy weight.
STRENGTH SQUAD PROGRAMMING
Lift 1: Front Squat
Lift 2: Sumo Deadlift
Monday GS&C
“MURPH”
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
**Partition reps and scale volume however you like
Volume: Half or quater volume
Partition suggestions:
– 3 Pull Ups, 6 Push Ups, 9 Air Squats
– 4 Pull Ups, 8 Push Ups, 12 Air Squats
– 5 Pull Ups, 10 Push Ups, 15 Air Squats
– 3 Push Ups, 3 Pull Ups, 3 Push Ups, 9 Air Squats
– 5 Push Ups, 5 Pull Ups, 5 Push Ups, 15 Air Squats
Saturday GS&C
5 SETS*
1 Muscle Clean + 2 Power Cleans
*Start Light and build to Moderate.
4 SETS FOR MAX REPS
1:00 – Power Clean (95/65 max)
1:00 – Jump Rope
1:00 – Slam Balls (Athlete Choice)
1:00 – Cal Row
-Rest 1:00 b/t Sets-
Friday GS&C
Push Press
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
AMRAP x 15 MINUTES
500m Row
20 DB Push Press
250m Row
20 DB Front Rack Lunges
Thursday GS&C
Back Squat
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
FOR TIME
9-7-5-15-12-9
Front Squat
Bar Facing Burpee
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Deadlift