Friday GS&C
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch + 2 Power Snatches
*Start Light and build to Mod.
EMOM x 20 MINUTES
MIN1- 150m Run
MIN 2 – 2 TNG Power Snatches (Athlete Choice, Mod)*
MIN 3 – Max Wall Balls
MIN 4 – Rest
*Athletes chooses Moderate loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.
Thursday GS&C
ON A 8:00 RUNNING CLOCK…
Rope Climb and Hanstand Practice: Alt btw
1-2 Rope Climbs
:10-:30 Handstand Hold or Walk Practice
3 SETS FOR QUALITY
1 Set of Max Strict Pull-Ups
2/2 KB/DB Turkish Get-Up
20 Banded Dante Rows
10/10 Bodyweight Split Squats
20 Sit-Ups
1:00 Cardio Choice*
*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
-No Additional Rest b/t Sets-
“STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Myo-Reps
Wednesday GS&C
3×6*
Tempo Deadlift (21X1)
*Keep weight Moderate+ 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’
AMRAP x 10 MINUTES
3-6-9-and so on…
Deadlifts
Up-Down Box Jump Overs*
*Stepdown from box
Tuesday GS&C
3×6*
Tempo Strict Press (21X1)
*Keep weight Moderate+ 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’
4 SETS*
AMRAP x 4 MINUTES
100m Run*
12 Toes to Bar
8 Pike Push Up, Handstand Push-Ups or Z Press
-Rest 1:00 b/t Sets-
*Reset at the beginning of each AMRAP.
*Hallway run x2 = 100m run
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench
Lift 2: Squat Myo-Reps
3×6*
Tempo Back Squat (21X1)
*Keep weight Moderate+ 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’
FOR TIME
50 Jump Ropes
30 Pull-Ups**
50 Jump Ropes
20 Front Squats
50 Jump Ropes
10 Power Cleans
50 Jump Ropes
40 Cal Bike*
** scale up to chest to bar pull up