Friday GS&C
3×4*
Tempo Back Squat (11X1)
*Keep weight Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
ON A 10:00 RUNNING CLOCK… PARTNER WORKOUT
50 Cal Bike or 40 Cal Row
100 Back Rack Alt. Lunges
Max Cals w/ Time Remaining
*One Partner works and the other rests
Thursday GS&C
3×4*
Tempo Strict Press (11X1)
*Keep weight Heavy across all sets.
Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
5 ROUNDS FOR TIME
15 Toes to Bar*
12 Push Press (light load)
9 Burpee
*Toes to Bar Options: Knee to chest, toes to post situps
STRENGTH SQUAD PROGRAMMING
Main Lift Bench
EDT Deadlift
Wednesday GS&C
POST WORKOUT STRENGTH
EMOM x 10 MINUTES
MIN 1 – Max Set of Strict Pull-Ups*
MIN 2 – Rest
*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
FOR TIME
60 Cal Row
3-5 Rope Climbs
60 Russian KB Swing
3-5 Rope Climbs
60 Russian KB Swing
3-5 Rope Climbs
60 Cal Row
*Rope Climb Options: 3-5 Rope Rows, 20 Ring Rows
Tuesday GS&C
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 5-7 Inverted Press
MIN 2 – :40 Mixed Grip KB/DB Hold* (Athlete Choice, Mod)
MIN 3 – EZ Cardio
*Inverted Press Options: HSPU, Box Piked Push-Ups, Piked Push-Ups or Seated Z Press
** *Hold 1 KB/DB Overhead + 1 KB/DB Front Rack. Switch arm OH each round
2 SETS
AMRAP x 8 MINUTES*
2-4-6-and so on…
Handstand Push-Ups
Tall Box Alt. Step-Up (Athlete Choice)**
DB Front Squats
-Rest 2:00 b/t Sets-
Handstand Push Up Options: HSPU, Box Piked Push-Ups, Piked Push-Ups or Seated Z Press
*Reset at the beginning of the second AMRAP.
**Goal for step-up is higher than 90-degrees on the leading leg or higher box than normal
STRENGTH SQUAD PROGRAMMING
Main Lift Squat
EDT Deadlift
Monday GS&C
3×4*
Tempo Deadlift (11X1)
*Keep weight Heavy across all sets.
Remember Reading Tempo… 1
st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
FOR TIME
30 TNG Deadlifts (Light load)
400m Run
20 TNG Deadlifts (Light but heavier)
400m Run
10 TNG Deadlifts (Moderate)
400m Run
*For every drop complete 6 Up-Downs Over Bar.
– Barbell must be held in double-overhand grip.
– Bar can not be slammed on the TNG, must be a smooth touch and return.
– Bar can be held at waist but can not rest on the body.