Wednesday GS&C
3 rounds, each round for time, of:
Run, 400 m
10-15 Toes-to-somethings
Run, 200 m
10-15 Toes-to-somethings
Rest 2 mins between each round.
POST WORKOUT FINISHER
3 rounds for quality of:
15 Dumbbell Shrugs, pick load
15 Dumbbell Pull Overs, pick load
15 Dumbbell Bent Over Rows, pick load
Tuesday GS&C
Back Squat
8-6-4-6-8
*Build to a Moderately Heavy set of 4. The second sets of 6 & 8 should be heavier than the first
12 MIN AMRAP
2 Pull-ups
3 Thrusters
6 Burpees
Strength Squad
Strict Press Max Effort & DeadLift Volume
Monday GS&C
PARTNER AMRAP x 20 MINUTES*
40 Russian KB Swings
80 Double-Unders / 160 Single Unders
*While P1 completes 40 Swings + 80 Double-Unders, P2 completes max calories on the Bike. Once P1 finishes, switch with P2.
POST WORKOUT STRENGTH
3 SETS
10/10 Single Arm Supported KB Bent Over Row
8/8 Deficit Push-Up
:30 – 1:00 Hold of Choice
* Hold Options: Handstand, Hollow, Arch, Wall Sit, Chin Over Bar or Bar Hang
Saturday GS&C
ON A 12:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Thruster or Front Squat
For time:
Row, 250m
21 Thrusters
15 Up Down Over Barbells
Row, 250m
15 Thrusters
15 Up Down Over Barbells
Row, 250m
9 Thrusters
15 Up Down Over Barbells
*Thruster comes from the floor
Friday GS&C
6 rounds, 3 mins each, for max reps of:
10 Deadlifts
15 Box Jumps
max reps in remaining time Toes-to-somethings
Rest 1 min
Post Workout Strength
3 Rounds for Quality
8-12 R/L Single Leg KB RDL
:20-:40 Handstand or OH Object Hold