Saturday GS&C
ON A 10:00 RUNNING CLOCK…
Choose a Strict Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
For Time:
120 Wall Balls
90 Pull Ups or Ring Rows
* Partition the movements however you prefer to complete the work.
Friday GS&C
1x [ 1 Hang Clean + 1 Clean ], pick load
Every 1 min for 12 mins.
Start Mod-Light and build to Heavy.
Option for Squat or Power.
Complete as many rounds as possible in 15 mins of:
40 Double/ 80 Single Unders
20 Row Calories
10 Hang Power Cleans
Thursday GS&C
Complete as many rounds as possible in 25 mins of:
Run, 400 m
30 Push-ups
20 Dumbbell Goblet Lunges, pick load
10 Burpees
CORE FINISHER
EMOM 6
MIN 1: :45 Russian Twist
MIN 2: :45 Plank
Strength Squad:
Bench Press Volume & Squat Giant Set
Wednesday GS&C
Deadlift 5-5-5
Build to a Heavy weight and stay at same weight across all sets. This should be above workout weight.
Complete as many rounds as possible in 10 mins of:
5 Deadlifts
15 Bike Calories
Tuesday GS&C
Push Press 5-5-5-5-5
Start Light and build to Mod-Heavy.
For time:
40 Box Jumps
30 Toes-to-somethings
20 Push Press
20 Box Jumps
15 Toes-to-somethings
10 Push Press
Strength Squad
Deadlift Volume & Pull Giant Set