Saturday GS&C
Every 2 mins for 8 mins do:
5 Sumo Deadlifts, pick load
1x [ 2 Toes to Something + 1 Bar Muscle-up OR pULL uPS]
Complete as many rounds as possible in 15 mins of:
20 Toes-to-bars
15 Sumo Deadlifts, pick load
10 Muscle-ups/ Pull Up/ Ring Row
Athlete Instructions
Complete in teams of 2.
Toes-to-bars / Toes-to-something
Muscle-ups- option for Bar or Rings.
P1 works while P2 rests. Split work as needed.
Friday GS&C
ON AN 15:00 RUNNING CLOCK…
Overhead/ Front Squat 1×3
Build to a Moderate-Heavy 3-Rep
For time:
Row, 1000-800 m
50 Overhead/ Front Squats
Row, 1000-800 m
Thursday GS&C
Every 1 min for 20 mins, alternating between:
12-20 Bike Calories
20 Box Jumps
max rep Sit-ups, 1 min
Rest 1 min
POST WORKOUT STRENGTH
3 rounds for quality of:
25 Banded Dante Rows
25 Banded Hammer Curls
25 Banded Tricep Pull Downs
STRENGTH SQUAD
Back Squat Max Effort & Bench Press Giant Set
Wednesday GS&C
Narrow Grip Bench Press 10-8-6-4
15-20 Banded Pull-Aparts after each set.
Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip.
For 2 cycles:
AMRAP in 7 mins of:
20 Air Squat
15 Burpees
10 Push Press
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Tuesday GS&C and Strength Squad
4 rounds, each round for time, of:
Run, 400 m
15 Pull-ups
20 Alternating Pistols or Lunges
Rest 2 mins between each round.
STRENGTH SQUAD
Strict Press Max Effort & DeadLift Giant Set