Tuesday GS&C
Overhead or Front Squat 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
Complete as many rounds as possible in 7 mins of:
7 Power Snatches or Cleans
7 Overhead or Front Squats
35 Jump Ropes
STRENGTH SQUAD
BenchPress Emom
DeadLift Wave Prog
Monday GS&C
ON AN 8:00 RUNNING CLOCK…
Practice: alt btw
Rope Climbs or Strict Pull-Ups
:10 – :40 Handstand or plank Hold
20 MIN EMOM
MIN 1: Alternating No Push-up Renegade Row
MIN 2: Shuttle Run, 25 ft
MIN 3: Rope Climb
MIN 4: Shuttle Run, 25 ft
MIN 5: REST
Saturday GS&C
3 ROUNDS: use to warm up movements for workout
8 Single Leg Squats
3 DB Front Squats
3 Strict Pull Ups
3 rounds for time of:
20 Bike Calories
20 Single Leg Squat
10 Strict Pull-ups
10 DB Front Squats
Friday GS&C
ON A 15:00 RUNNING CLOCK…
Build to heavy double Jerk
Push or Split Jerk. Use the heaviest weight you can for the set.
6 rounds: Go every 2:00
50 Double Unders or 100 Single Unders
6-10 Shoulder-to-Overhead
-Rest w/ Time Remaining-
Thursday GS&C
High Hang Power Clean + Hang Power Clean + Power Clean
Every 1:30 for 5 sets
Start Light-Moderate and build to Moderate-Heavy.
Complete in teams of 2.
Complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees
10 Power Cleans
P1 works while P2 Rests. Split work as needed
STRENGTH SQUAD
Back Squat Emom &
Bench Press Wave Progression