Monday GS&C
Every 1:30 for 9 mins
Snatch Deadlift + 2 Hang Snatches + 1 Snatch
Details
Hang Snatches and Snatch- option for Power or Squat.
Start Light and end Mod-Heavy.
For time:
20 Row Calories
20 Hang Snatches
15 Row Calories
15 Hang Squat Snatches
10 Row Calories
10 Hang Squat Snatches
5 Row Calories
5 Hang Snatches
Saturday GS&C
20 MIN AMRAP
10 Toes-to-something
20 Up-Downs
30 Walking Lunges
40 Jump Ropes
Kettlebell Suitcase Carry, pick load, L 50 m/R 50 m
*for carry use hallway: down one arm and back the other arm
STRENGTH FINISHER
2-3 RFQ:
3 rounds for quality of:
8 L/8 R Double Kettlebell Single Leg Romanian Deadlifts
12 Weighted Good Mornings
8 L/8 R Single Leg Glute Bridge-ups
*Weighted Good Mornings- slow, option to use Plate, Empty Barbell, or Body Weight.
-Rest As Needed b/t Sets-
Friday GS&C
Holleyman
PARTNER AMRAP 30 mins:
Complete as many rounds as possible in 30 mins of:
5 Wall Balls, pick load
3 Handstand OR Hand Release Push-ups
1 Power Clean, pick load
P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.
Thursday GS&C
Bench Press 10-10-10
Rest as needed between sets.
Build to a Moderate+ weight and stay Moderate+ across all sets.
Week 1 of 6
Strength | Volume/Capacity Cycle
As many reps as possible in 12 mins of:
4 Box Jumps, 30/24 in
12 Bike Calories
6 Box Jumps, 30/24 in
12 Bike Calories
8 Box Jumps, 30/24 in
12 Bike Calories
…
Continue adding 2 Box Jump reps each round until time expires.
STRENGTH SQUAD
DeadLift Emom
Back Squat Wave Prog
Wednesday GS&C
Tempo Deadlift 5-5-5-5
Rest as needed between sets.
Tempo (31X1)
Start Light and Build to Moderate+.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
3 rounds, each round for time, of:
Run, 400 m
10 Deadlifts
10 Pull-ups
Rest 2 mins between each round.
3 rounds for quality of:
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
Walk, 100 m