Friday GS&C
IN TEAMS OF TWO
AMRAP x 20 MINUTES*
40 Cal Row
50 Wall Balls (Athlete’s Choice)
10 Burpee Box Jump Overs (Athlete’s Choice)
*P1 works while P2 rests. Partners split work as needed.
POST WORKOUT
2-3 rounds for quality of:
20 Straight Arm Banded Lat Pulldowns
20 Banded Dante Rows
20 Banded Hammer Curls
Thursday GS&C
6:00 HANDSTAND PRACTICE
Practice Handstand Hold or Walking
Handstand Walk Options – HS Walk, 1-3 Walk Walk, 1-2 Bear Walk, 10-20 Shoulder Taps in plank
Handstand Holds: :10 – :30 Handstand on Wall, Box or Freestanding
4 rounds, 5 mins each, for max reps of:
20 Bike Calories
20 Russian Kettlebell Swings, pick load
Suitcase Carry, pick load, 100 m
max reps in remaining time Hand Release Push-ups
Rest 1 min
STRENGTH SQUAD
Strict Press and Bench Press Giant Set
Wednesday GS&C
18 MIN EMOM
MIN 1: Jump Rope :45
MIN 2: Alternating Dumbbell Goblet Lunge :45
MIN 3: Sit-up :45
POST WORKOUT STRENGTH
12MIN EMOM
MIN 1: Single Dumbbell Curl, pick load, 40 secs
MIN 2: Dumbbell Hollow Flutter Kick, pick load, 40 secs
MIN 3: Wall Sit 40 secs
Tuesday GS&C
15 MIN CLOCK
Build to a heavy 2 back squat, aim to finish heavier than last week
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
STRENGTH SQUAD
Squat Volume and Deadlift Giant Set
Monday GS&C
Every 1 min for 7 mins.
2 Power Cleans, pick load
Build weight across the sets
Reps must be Touch and Go
3 rounds for time of:
Run, 800 m
20 Burpee-to-Plate
10 Power Cleans