Tuesday GS&C
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Front or OH Squat
Week 6 of 6
Strength | Volume/Capacity Cycle
5 rounds for time of:
Run, 200 m
10 Front or Overhead Squats
STRENGTH SQUAD PROGRAM
Strict Press Max Effort & DeadLift Volume
Monday GS&C
For time:
75 Jump Ropes
40 Russian Swings
40 Sit-ups
75 Jump Ropes
30 Russian Swings
30 Sit-ups
75 Jump Ropes
20 Russian Swings
20 Sit-ups
75 Jump Ropes
10 Russian Swings
10 Sit-ups
POST WOD FINISHER
Alt EMOM 9 mins:
Kettlebell Horn Curl, pick load, 45 secs
Kettlebell Upright Row, pick load, 45 secs
Alternating Kettlebell Slide, pick load, 45 secs
Saturday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…
Hang Power Clean + 2 Front Squats + Hang Squat Clean
For time:
Run, 800 m
20 Box Jump Overs
20 Hang Power Cleans
Run, 400 m
20 Box Jump Overs
20 Hang Power Cleans
Friday GS&C
DEATH ROW
20 MIN EMOM – alternating between:
MIN 1: 8-20 Cal Row Calories
MIN 2: 8-15 Burpees
*Adjust as needed to accomplish the work in each minute in :50 or less. Athletes should be shooting to pick the most challenging, yet sustainable pace they can maintain to complete all 20 minutes of this workout.
STRENGTH FINISHER
3 rounds for quality of:
10 Rower Glute Bridges
10 Rower Pike-ups
Rest as needed between sets.
Thursday GS&C
Front or Overhead Squat 3×10
Use the same Light-Mod Weight for All Sets. This is a Deload Week.
Week 5 of 6
Strength | Volume/Capacity Cycle
Tabata Jump Rope
1 min rest
Tabata Alternating Dumbbell Hang Snatch
1 min rest
Tabata Sit Ups
1 min rest
Tabata Alternating Dumbbell Goblet Lunge
Tabata: 20 secs of work followed by 10 secs of rest for 8 intervals. Do movement for all 8 intervals and then rest 1 min before the next interval and new movement.
STRENGTH SQUAD PROGRAMMING
Bench Press Max Effort & Back Squat Volume