Wednesday GS&C
3 ROUNDS
10 L/10 R Single Arm Dumbbell Bench Press, pick load
20 Tricep Push Downs
AMRAP x 18 MINUTES*
IN TEAMS OF 2…
1000m Row
50 Toes to Something
1000m Row
50 Pull Up/ Ring Row
*P1 works while P2 rests. Split work as needed.
Tuesday GS&C
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Week 1 of 7
Strength | Testing Week Tempo Cycle
Complete as many rounds as possible in 12 mins of:
6 Deadlifts (mod-heavy)
12 Push-ups
18 Air Squats
STRENGTH SQUAD
Bench Press Volume & Squat
Monday GS&C
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy of the Complex…
1 Push Press + 2 Push Jerks
5 rounds for time of:
Run, 400 m
12 Shoulder-to-Overheads
Saturday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Back Squat
4 rounds for time of:
Row, 400 m
20 Wall Balls
Friday GS&C
6 MIN EMOM
Power Snatch + Hang Snatch
10 Power Snatches (Load 1)
12 Up Down Pull Up
20 Hang Power Snatches (Load 2: lighter than load 1)
10 Up Down Pull Up
30 Hang Power Snatches (Load 3: lighter than load 2)
8 Up Down Pull Up