Saturday Group Strength and Conditioning
AMRAP x 15 MINUTES
100m KB Farmer Carry (Athlete Choice)
10/10 KB Farmer Split Squats
Pulling Option (Athlete Choice)
*Pulling Options…
10 Strict Pull-Ups or Chin-Ups
10 Vertical or Supinated Ring Rows 3,2,or 1 Reps of Rope Climbs
POST WORKOUT STRENGTH
10-10-10
DB French Press*
*Complete 15-20 DB Flyes (Light) on the floor after each set.
Friday Group Strength and Conditioning
10-8-6 | 8-6-4* Back Squats
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
5 ROUNDS FOR TIME
15-20 Unbroken Wall Balls*
15 Push-Ups
*Sets of Wallballs must be performed unbroken. If ball drops or stops before reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.
Thursday Group Strength and Conditioning
AMRAP x 20 MINUTES
200m Run*
20 Sit-Ups
*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.
Thursday Strength Squad
Bench Press and Squat Supersets
Wednesday Group Strength and Conditioning
2 SETS FOR QUALITY
1:00 Row (Mod Pace)
10 Box Jump Overs
5 Ring Rows, Jumping Pull Ups, Pull Ups or Chest to Bar Pull-Ups
-Rest 1:30 b/t Sets-
EVERY 8:00 x 3 SETS
50-30 Cal Row
25-40 Box Jump Overs
20 Ring Rows, Jumping Pull Ups, Pull Ups or Chest to Bar Pull-Ups
-Rest w/ Time Remaining-
Tuesday Group Strength and Conditioning
10-8-6 | 8-6-4* Deadlift
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
FOR TIME
20 Sumo Deadlifts (light)
40 Back Rack Alt. Lunges (from the floor)
60 Russian KB Swings
40 Back Rack Alt. Lunges
20 Sumo Deadlifts
Tuesday Strength Squad
Deadlift and Strict Press Supersets