Saturday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Push Press + 2 Push Jerks
Start Light and Build to Moderate-Heavy.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Toes-to-something or Sit Up
Shoulder to Overhead
Friday GS&C
MURPH PREP
800m Run
Into
50 Pull Ups
100 Push Ups
150 Air Squats
Into
800m Run
* Partition the Pull Ups, Push Ups and Squats however you like. Adjust Volume as needed
Thursday GS&C
3 rounds for time of:
40-30 Row Calories
30 Walking Lunges
200m Farmers Carry
20-15 Row Calories
15 Walking Lunges
100m Farmers Carry
STRENGTH SQUAD
Bench Press Max Effort & Back Squat Volume
Wednesday GS&C
24 MIN EMOM
6 rounds, 1 min per station, for max reps of:
MIN 1: Box Jump
MIN 2: Plate Ground-to-Overhead, pick load
MIN 3: Bike Calorie
MIN 4: Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Tuesday GS&C
ON A 18:00 RUNNING CLOCK…
Build to a Mod-Heavy 5-Rep
5 rounds for time of:
15 Thrusters
10 Burpee Over Bars
STRENGTH SQUAD
DeadLift Max Effort & Strict Press Volume