Monday Group Strength and Conditioning
10-8-6 | 8-6-4* Bench
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
AMRAP x 12 MINUTES
16 Cal Bike
12 Toes to Something
8 Burpees Over Bar
4 Shoulder to Overhead (from the floor moderate – heavy)
Saturday GS&C
Complete as many rounds as possible in 20 mins of:
2x Hallway Farmers Carry
12 Hand Release Push-ups
9 Pull-ups
6 Burpees
POST WORKOUT CORE
3 rounds for quality of:
Russian Twist, 40 secs
Plank Hold, 40 secs
Friday GS&C
Back Squat 2-2-2-2-2
Athlete Instructions
Build and stay at Heavy weight across all sets.
For time:
Run, 400 m
50 Thrusters
Run, 400 m
Thursday GS&C
Every 1 min for 30 mins, alternating between:
15 – 20 Bike Calories + max rep Burpees, 2 mins
Rest 1 min
15-20 Bike Calories + max rep Alternating V-ups, 2 mins
Rest 1 min
Alt V-up Options:
Bicycles
Dead Bugs
Alt Leg Lowers
STRENGTH SQUAD
Deadlift Wave loads and Strict Press Wave loads
Wednesday GS&C
3 ROUNDS
20 Alternating DB Front Raise
10 DB Pull Overs
4 rounds for time of:
5 Deadlifts
5-10 Dips
15 Box Jumps/ Step Up
20 Russian Kettlebell Swings