Tuesday GS&C
DEADLIFT
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*Based off of 90% of Heavy 1-Rep
4 SETS
5-10 Toes to Bar
5 Deadlifts (mod-heavy)*
5-10 Toes to Bar
200m Row
-Rest 1:30 b/t Sets-
*Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench
Lift 2: Squat
*Deload Week
Monday GS&C
MURPH PREP (40:00 CAP)
400-800m Run
Into
Pull Ups 20-35
Push Ups 40-70
Air Squats 60-105
400-800m Run
Into
Pull Ups 20-35
Push Ups 40-70
Air Squats 60-105
400-800m Run
Aim to increase volume from last week
**Partition reps however you like: examples
– 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 Group Strength and Conditioning
EVERY :45 for 9 ROUNDS
3 Pulling movements*
*Strict Pull Up, Ring Row, Kipping Pull Up or Muscle Up
FOR TIME
750-500m Row
40 Wall Balls
30 Wall Ball Box Step-Ups
20 Burpee Pull-Ups
30 WB Box Step-Ups
40 Wall Balls
750-500m Row
*Hold WB any way above waist.
Friday Group Strength and Conditioning
Deadlift
1×5 @65%
1×5 @75%
1×5+ @85%
*Based off of 90% of Heavy 1-Rep
5 SETS
AMRAP x 3 MINUTES
3 TNG Deadlift (Athlete Choice)*
5 Toes to Something
15 Jump Ropes
-Rest 1:00 b/t Rounds-
Thursday Group Strength & Conditioning
Push Press*
1×5 @65%
1×5 @75%
1×5+ @85%
*Based off of 90% of Heavy 1-Rep
EMOM x 12 MINUTES
MIN 1 – 3-5 Burpees + 3 Shoulder to Overhead
MIN 2 – 3-5 Burpees + 4 Shoulder to Overhead
MIN 3 – 3-5 Burpees+ 5 Shoulder to Overhead
And so on…
*Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure.
STRENGTH SQUAD PROGRAMMING
Lift 1: Squat
Lift 2: Deadlift