Wednesday GS&C
EMOM x 7 MINUTES
5 ‘Library’ Deadlifts*
*Start Moderate and build to Moderate-Heavy.
https://vimeo.com/803096198 … Library deadlift is normal pull from floor and then :03 descent for the floor
2 SETS
AMRAP x 7 MINUTES*
3 Deadlift
6 Push-Ups
9 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
*Optio to Sub ring dips for push ups
Tuesday GS&C
EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Wide Grip Pull-Ups
MIN 2 – 8/8 Slow SA Dante Rows
MIN 3 – :50 Run, Bike or Row (Easy Pace)
*Use band for pull ups if needed
2 ROUNDS
20 Wall Balls
10 Pull-Ups
-Rest 1:00-
3 ROUNDS
12 Wall Balls
6 Pull-Ups
-Rest 1:00-
4 ROUNDS
8 Wall Balls
4 Pull-Ups
STRENGTH SQUAD PROGRAMMING
DELOAD
Deadlift and OH Press
EMOM x 5 MINUTES
4 Strict Press
-Into-
EMOM x 4 MINUTES
3 Push Press
-Into-
EMOM x 3 MINUTES
2 Push Press or Push Jerk
*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Press / Push Jerk is Moderate-Heavy for all sets.
4 SETS
ON A 4:00 RUNNING CLOCK…
50 Jump Ropes
20 Cal Row
7/7 Single Arm DB Shoulder to Overhead (Athlete Choice, AHAP)*
10:00 EMOM
3 Front Squats
Aim to Build Load every other set
AMRAP x 12 MINUTES
10 Deadlift (95/65 max load)
15 Wallballs
20 Sit-Ups
100m Single DB or KB Suitcase Carry (AHAP)**
Surprise workout. Embrace the unknown and prepare to be challenged.