Workout of the Day

Tuesday GS&C

Complete as many rounds as possible in 16 mins of:
Dumbbell Farmer Carry 100 m
15 Box Jumps
10 Dumbbell Box Step-ups
2 Rope Climbs/ 4 Strict Pull-ups/ 8 Ring Row

POST WORKOUT SKILL

3 rounds for quality of:
Top Dip Hold, :10-:20 secs
Bottom Dip Hold, :10-:20 secs
12 Alt Single Leg Squats

Athlete Instructions
Dip Holds can be held on Rings, Dip Bar, or Bench/Box
Alternating Pistol Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols

STRENGTH SQUAD
DeadLift Max Effort & Strict Press Giant Set

Monday GS&C

Sumo Deadlift 5-5-5-5
8/8 DB Goblet Split Squats b/t each DL set.

Rest as needed between sets.
Start Moderate and end Moderate-Heavy.

18 MIN EMOM
MIN 1: Bike 12-20 Cals
MIN 2: Sumo Deadlift High-pulls (max load 95/65 lbs)
MIN 3: REST

Saturday GS&C

6:00 RUNNING CLOCK

Rope Climb Practice

5 rounds, 3 mins each, for max reps of:
150 – 200m Row
20 Sit-ups
max reps in remaining time Rope Climb/ Pull Ups/ Ring Rows
Rest 1:30

Friday GS&C

ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Clean & Jerk.

Week 6 of 6 Strength | Olympic Lifting Cycle

For time:
40 Wall Balls
30 Power Cleans
20 Shoulder-to-Overheads
10 Thrusters

*Aim to use same weight for all barbell movements

Thursday  GS&C

3 rounds for quality of:
Run, 800 m
15 Bent Over Barbell Rows, 45/35 lbs
30 Lateral Box Step Overs
60 Double Under/ 120 Single Unders
:45 L /:45 R Side Plank Hold

Details
Bent Over Barbell Rows- slow, :01 pause at the top and bottom of each rep.

STRENGTH SQUAD
Squat Volume and Squat Giant Set