Wednesday GS&C
AMRAP x 18 MINUTES
200m Run
10 Front Rack Lunges
10 Burpee Pull-Up
10 Toes to Something
POST WORKOUT STRENGTH
3 SETS
3 Wall Walks
7/7 Single Arm DB Lateral Raises (Light)
10 Narrow Grip Knee Push-Ups
-Rest As Needed b/t Sets-
Tuesday GS&C
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
ON A 10:00 RUNNING CLOCK…
Max Cal Bike or Row*
*Every 2:00 including 0:00 complete
5 Russian KB Swings + 8 KB Goblet Squats
STRENGTH SQUAD PROGRAMMING
Lift 1: Squat
Lift 2: Deadlift
Monday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a 1-Rep Push Press
4 ROUNDS FOR TIME
20 Box Jumps
10 Dips
5 Shoulder to Overhead
Group Strength and Conditioning
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
10 Box Jumps
10 Sit Ups, Tuck ups or V Ups
Immediately Into…
400m Run
POST WORKOUT STRENGTH
2-3 Sets
3/3 Turkish Get Ups
12/12 Single Leg Deadlifts
Group Strength and Conditioning
3 ROUNDS
5 Strict Press (1111)*
10 Straight Arm Banded Push-Downs
5 Kip Swings
5 Slow Air Squats + 5 Fast Air Squats
*Keep weight Light across all sets. This is a Deload Week
“CINDY”
AMRAP x 20 MINUTES
2-5 Pull-Ups
4-10 Push-Ups
6-15 Air Squats
Murph Prep: Athletes can pick rep scheme:
2-4-6
3-6-9
4-8-12
5-10-15
Another option, Is to take :30-1:00 of rest after each completed round to avoid burnout.