Monday GS&C
10 MIN EMOM
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Dips
Athlete Instructions
Details
3-5 Deadlifts- start Light and build past workout weight.
3-5 Dips- option for Bench, Box, or Rings.
Complete as many rounds as possible in 15 mins of:
35 Jump Ropes
10 Deadlifts
35 Jump Ropes
15 Dips
35 Jump Ropes
20 V-ups or tuck ups
Saturday GS&C
1 Hang Snatch + 1 Snatch
Every 1 min for 10 mins.
Start Light and end Moderate-Heavy. Option for Squat or Power.
4 Rounds for Max Reps of:
1 minute of Power Snatches
1 minute of Rowing (calories)
1 minute of Box Step-Ups (w/ or without DBs)
1 minute of Rest
Friday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a 3-Rep Max
Week 6 of 6
Strength | Volume/Capacity Cycle
MURPH PREP: Week 2
20 MIN AMRAP
1200m RUN
then in the remaining time:
Max reps of
2-5 Pull Up/ Ring Row
4-10 Push Ups
6-15 Air Squats
Thursday GS&C
2 rounds for time of:
Row, 1000 m
30-40 Dumbbell Alternating Lunges (light load or body weight)
20-30 Toes-to-somethings
POST WOD FINISHER
Every 1 min for 9 mins, alternating between:
12 Rower Hamstring Curls
Side Plank, L 25 secs/ R 25 secs
Childs Pose, 45 secs
STRENGTH SQUAD PROGRAM
Back Squat Max Effort & Bench PressVolume
Wednesday GS&C
3 Deadlifts + 2 Hang Power Cleans
Every 2 mins for 10 mins.
Start Light and build slightly past workout weight.
Complete as many rounds as possible in 15 mins of:
20-15 Bike Calories
12 Deadlifts
4 Hang Power Cleans