Wednesday GS&C
10 MIN EMOM
MIN 1: 1-5 Strict Pull-Ups (hardest pulling option you can maintain)
MIN 2: :20 – :40 Handstand or plank hold
Aim for toe spotted pull up or bar row to mix it up from ring rows. These can also be weighted OR C2B
6 Intervals: Alt A and B
A) 2:00 AMRAP: 3 Pull Ups or RR + 6 Push Ups + 9 V Up or Tuck Up
B) 2:00 Max Bike Cals
Tuesday GS&C
5 rounds for quality of:
5 Deadlifts, pick load
7 Dumbbell Push Press, pick load
Jog, 100 m
3 rounds for time of:
Run, 200 m
20 Dumbbell Push Press
Run, 200 m
10 Deadlifts
STRENGTH SQUAD PROGRAMMING
DeadLift Max Effort & Strict Press Volume
Monday GS&C
Bench Press 3×10
Use the same Light-Mod Weight for All Sets. This is a Deload Week.
Week 5 of 6
Strength | Volume/Capacity Cycle
Complete as many rounds as possible in 16 mins of:
6 Toes to Something
12 Up-Downs
16 Air Squats
Saturday GS&C
Hang Clean + Clean + Shoulder-to-Overhead
Every 1:30 for 7:30.
Options for power or squats.
Start Light-Moderate and end Moderate-Heavy.
5 rounds, 3 mins each, for max reps of:
12-15 Row Calories
10 Toes-to-somethings
max reps in remaining time Power Clean to Overheads, pick load
Rest 1:30
Friday GS&C
Overhead or Front Squat 3×4
Use the same weight for each set.
Week 4 of 6
For time:
80-100 Dumbbell Front Squats
Every time you break complete:
8 Burpees