Thursday GS&C
10:00 EMOM
3 Strict Press
Aim to Build Load every other set
EMOM x 20 MINUTES*
MIN 1 – :40 Cardio Choice 1
MIN 2 – :40 Barbell or DB Curl to Press (Athlete Choice, Light)
MIN 3 – :40 Cardio Choice 2
MIN 4 – :40 Barbell Thruster (Athlete Choice, Light)
MIN 5 – :40 Static Hold (Athlete Choice)**
**Static Hold Options…
Plank
Side Plank
Hollow/Tuck Hold
Wall Sit
Deadhang
STRENGTH SQUAD PROGRAMMING
Upper Body Pulling
Max Effort
Wednesday
ON A 10:00 RUNNING CLOCK… Practice Rope Climbs*
AMRAP x 15 MINUTES
2 Rope Climb
4 Box Jump Overs
6 Alt. DB Devils Press
8 DB Alt. Box Step-Ups*
*Hold DB any way above the waist.
Tuesday GS&C
EVERY 1:30 x 5 SETS*
3 Hang Power Cleans
*Start Light-Moderate and end Moderate-Heavy.
4 SETS EACH FOR TIME
12-15 Cal Bike
7 Hang Power Cleans
12-15 Cal Bike
-Rest 2:00 b/t Sets-
STRENGTH SQUAD PROGRAMMING
Back Squat
Speed/ Volume
Monday
3 SETS
5 Push Jerk*
3-5 Gymnastic Reps**
-Rest As Needed b/t Sets-
*Start light and build to final workout weight.
**Suggested pull up progression
2x 3-5 Hollow and Arch Swing
3-5 Pull Up Lowers
3-5 Pull-Ups / Banded Pull-Ups/ Ring Rows
FOR TIME
5 ROUNDS
5 Pull-Ups
5 Push Jerk
20 Jump Rope
-Immediately Into-
4 ROUNDS
4 Pull-Ups
4 Push Jerk (increase load)
20 Jump Rope
-Immediately Into-
3 ROUNDS
3 Pull Ups
3 Push Jerk (increase load)
20 Jump Rope
*Pulling Options: Chest to Bar, Pull Up, Ring Row, Jumping Pull Up, Banded Pull Ups
Saturday GS&C
3 ROUNDS FOR TIME
400m Run
40 Jump Ropes
20 Toes to Bar
15 Deadlifts (185/135 max)