Tuesday Group Strength and Conditioning
MURPH PREP
800m Run
Into
50 Pull Ups
100 Push Ups
150 Air Squats
Into
800m Run
* Partition the Pull Ups, Push Ups and Squats however you like. Adjust Volume as needed
STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Press
Monday Group Strength and Conditioning
Back Squat*
1×5 @65%
1×5 @75%
1×5+ @85%
*Based off of 90% of Heavy 1-Rep
AMRAP x 8 MINUTES
2-4-6 and so on…
Hang Power Clean
Up-Down Over Bar
Saturday GS&C
ON A 20:00 RUNNING CLOCK…
1 Mile Run
In the remaining time Max rounds of:
3 Pull Ups
6 Push Ups
9 Air Squats
POST WORKOUT EMOM x 6 MINUTES
MIN 1: Plank
MIN 2: Stretch
Friday GS&C
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
EMOM x 10 MINUTES
4 Deadlifts
3 Hang Power Cleans
2 Push Jerk or Push Press
*Adjust reps as needed to complete all reps in 1 unbroken set
Thursday GS&C
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
20 DB Floor Press
2 Rope Climbs
1:00 Cardio Choice
12/12 Single Arm Supported DB Rows
2 Rope Climbs
:30/30 Banded Plank Pulls
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Squat