Thursday GS&C
ON A 8:00 RUNNING CLOCK…
Practice Handstand Option*
*Options…
Wall HS Hold
Freestanding HS Hold
Pike HS Hold
HS Walk
Wallwalk
Pike Shoulder Taps
Bear Crawl
4 rounds, 5 mins each, for max reps of:
30-40 Sit-ups
10 Dumbbell Strict Press
10 Dumbbell Push Press
max reps in remaining time Bike Calories
No Additional rest b/t Sets.
Strength Squad
Back Squat Max Effort & Bench Press Giant Set
Wednesday GS&C
PARTNER WOD: (one person works, one rests)
2001m Row
-Into-
9 ROUNDS
11 Deadlifts
11 Box Jumps
11 Pull Ups or Ring Rows
-Into-
2001m Run (Score is Time)
Tuesday GS&C
3 rounds for quality of:
10 L/10 R Dumbbell Side Bends, pick load
15 Close Grip Floor Press, pick load
20 Alternating Dumbbell Slides, pick load
20 MIN EMOM: :50 WORK/ :10 REST
MIN 1: Up-Down
MIN 2: Goblet Lunge, pick load
MIN 3: Push-up
MIN 4: Rest
Strength Squad
Strict Press Max Effort & DeadLift Giant Set
Monday GS&C
Every 1 min for 10 mins:
1 Clean & Jerk, pick load
Start Moderate and end at or above Workout Weight.
Option for Squat or Power.
10 rounds for time of:
2 Clean & Jerks, (moderate/ heavy load)
30 Double/ 60 Single Unders
Saturday GS&C
Wide Grip Bench Press 10-8-6-4
12-15 Zottman Curls after each set.
Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip.
Complete as many rounds as possible in 15 mins of:
10 Push-ups
15 Vup or Tuck-ups
20 Kettlebell Swings