Saturday GS&C
BACK SQUAT
8-6-4 | 6-4-2*
*Start Light and build to Mod+.
The second wave (6-4-2) should be heavier than the first (8-6-40
3 rounds, 4 mins each, for max reps of:
Row, 500m
15 Back Squats (light)
max wall walks or bear crawl in remaining time
Rest 1 mins
Friday GS&C
ON A 15:00 RUNNING CLOCK…
1) Build to a Heavy 5-Rep
Rest 2:00 b/t P1 & P2-
2.) 1 SET
Max Rep Bench Press- Use 50% of Heaviest 5-Rep.
As many reps as possible in 10 mins of:
20 Single or 10 Double Under
5 Burpee
40 Single or 20 Double Under
10 Burpee
60 Single or 30 Double Under
15 Burpee
…
Continue adding 20 Single or 10 Double Under reps each round until time expires.
Thursday GS&C
Every 1 min for 10 mins, alternating between:
1-5 Strict Pull Ups
5 Deadlifts, pick load
Deadlifts- Start Light and build past Workout Weight
21-15-9-15-21 reps, for time of:
Pulling Option
Deadlift
If volume high athletes can consider the following rep scheme 15-12-9-12-15, might be helpful for the pulling option
Pulling Options:
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
Strength Squad Programming
Bench Press Volume and Strict Press Giant Set
Wednesday GS&C
Complete as many rounds as possible in 16 mins of:
Run, 400 m
15 Hand Release Push-ups/ Push-ups
30 Walking Lunges
POST WORKOUT FINISHER
3 rounds for quality of:
15 Dumbbell Flies, pick load
15 Dumbbell Pull Overs, pick load
15 Bent Over Reverse Flies, pick load
-Rest As Needed b/t Sets-
Tuesday GS&C
5 MIN EMOM
2 Power Clean + 2 Front Squat
Option for Power or Squat. Start Light and build slightly past Workout Weight.
IN TEAM OF 2…
AMRAP x 24 MINUTES*
100 Wall Balls
80 Box Jump Overs
60 Toes to Bar/Something
40 Power Cleans
20 Front Squats (same weight as power clean)
*P1 works, while P2 rests
Strength Squad Programming
Deadlift Volume and Squat Giant Set