Tuesday GS&C
Deadlift
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
4 ROUNDS FOR TIME
10 Up Downs
5 TNG Deadlift*
15 Wall Balls
*Use same weight as your 1×5 from Strength Session
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Squat
Lift 3: Deadlift
Max Testing Day
Saturday GS&C
3 SETS
AMRAP x 7 MINUTES
15-12 Cal Row
15 Feet Anchored Sit-Ups
Box Jumps (reps and hight change each round)
-Rest 1:30 b/t Sets-
*Start at beginning of each AMRAP.
**SET 1 = 15 reps (Height 1)
SET 2 = 10 reps (Height 2: Higher Box)
SET 3 = 5 reps (Height 3: Higher Box)
POST WORKOUT FINISHER
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – DBL DB Twisting Curls
MOVT 2 – DBL DB Hollow Body Flutter Kicks
*1SET=MOVT1+MOVT2
Friday GS&C
BACK SQUAT
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*Based off of 90% of Heavy 1-Rep
FOR TIME
21 Burpees*
12 Hang Power Clean + Thrusters**
15 Burpees
9 Hang Power Clean + Thrusters
12 Burpees
6 Hang Power Clean + Thrusters
9 Burpees
3 Hang Power Clean + Thrusters
*Option for Burpee Over Bar
**Option for Cluster: Squat Clean into Thruster
Thursday GS&C
EMOM x 24 MINUTES
MIN 1 – :45 Gym. Pulling Option*
MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)
MIN 3 – :45 Max Cardio Choice (Run, Bike, Row, or Ski)
MIN 4 – :45 Plank Hold
*Gym. Pulling Options… Strict Pull-Ups ,Jumping Pull-Up Negatives, Vertical Ring Row, Rope Climb
STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench
*Deload Week
Wednesday GS&C
PUSH PRESS
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*Based off of 90% of Heavy 1-Rep
1.) ON A 10:00 RUNNING CLOCK… FOR TIME or as many reps as possible in 10MIN, If complete before 10MIN rest the remainder of the time.
100-75-50
Jump Ropes
30-20-10
Cal Bike
5-4-3
Shoulder to Overhead
-Rest 2:00 b/t P1 & P2-
2.) AMRAP x 6 MINUTES
25 Jump Ropes
10 Cal Bike
3 Shoulder to Overhead