AMRAP x 20 MINUTES
400m Run
16 Slam Balls
16 Alt. Box Step-Ups (bodyweight)
200m Run
8 Push-Ups
8 Alt. Box Step-Ups (light weight)
*Option to sub Slam Ball for Plate Ground to Overhead
POST WORKOUT STRENGTH
2-3 SETS
20 Straight Arm Band Pull Aparts
15 Barbell Curls*
10 Tuck-Up or V-Up
-Rest As Needed B/t Sets-
*Option to switch b/t Supinated and Pronated Grip.
STRENGTH SQUAD PROGRAMMING
Upper Body Press
Speed Volume
ON A 12:00 RUNNING CLOCK…
Build to a Light-Mod 5-Rep Push Press
ON A 5:00 RUNNING CLOCK… Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES 2-4-6-and so on…
Push Press
Toes to Something
-Rest 1:00-
ON A 5:00 RUNNING CLOCK… Max Cal Row
Coaching Note:
* Max Push Press Load (115/75)
**TTB, Knee to Chest, Toes to Post
FOR TIME
30 – 20 – 10 – 5
Cal Bike
KB Swings
KB Goblet Lunges
Burpees
*30 of everything, 20 of everything, 10 of everything
POST WORKOUT STRENGTH
3 – 4 SETS (Time Pending)
10/10 Single Arm Supported KB Bent Over Row
8/8 Deficit Push-Up
:30 – 1:00 Hold of Choice
* Hold Options: Handstand, Hollow, Arch, Wall Sit, Chin Over Bar or Bar Hang
STRENGTH SQUAD PROGRAMMING
Hinge
Max Effort
EMOM x 8 MINUTES
MIN 1 – 2 Power Cleans*
MIN 2 – 2-3 Pull-Ups
*Start light and build up to and possibly past workout weight
10 ROUNDS FOR TIME
6 Pull-Ups*
4 Box Jumps
2 Power Clean
*4 Chest to Bar Pull-Ups Optional.
Saturday
8-8-8* Sumo Deadlift
*Start Light build to Light-Moderate
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 18 MINUTES
400m Run
30 Synchro Up-Downs
30 Sumo Deadlift High Pulls (KB or Barbell)
30 Burpees Over Bar
*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.