Thursday GS&C
25 MIN EMOM
MIN 1: Monostructural Cardio, 40 secs
MIN 2: Box Step-up, 40 secs
MIN 3: Monostructural Cardio, 40 secs
MIN 4: Up-Down, 40 secs
MIN 5: Static Hold, 40 secs
Static Hold Options…
Plank
Side Plank
Hollow/Tuck Hold
Wall Sit
Dead hang
STRENGTH SQUAD
Deload Week – Barbell Row and Back Squat
Wednesday GS&C
8 MIN EMOM
3 Pause Squats (:02 in the bottom)
*Build Load across Sets
* Week 3 of this aim to build on previous week, last week of the pause lifts
4 rounds for time of:
Run, 400 m
10 Power Snatches
Tuesday GS&C
8 MIN EMOM
3 Pause Bench (:01 at chest)
*Build Load across Sets
* Week 3 of this aim to build on previous week, last week of the pause lifts
3x AMRAP 5 mins:
4 Pull-ups
6 Push-ups
8 Dumbbell Goblet Lunges
10 Sit Ups
Rest 1:30 between each cycle.
For each cycle restart the AMRAP
STRENGTH SQUAD
Deload Week – Deadlift and Bench Press
Monday GS&C
For time:
80 Front Squats
80 Row Calories
40 Burpee Over the Rower
Partition reps and movements in any order to complete all work.
Saturday GS&C
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups or Strict Pull Up or Burpee Pull Up
4 HSPU or Seated DB Press
8 Kettlebell Swings
POST WORKOUT CORE 9 MIN EMOM
MIN 1: Bear Hug Hold
MIN 2: Side Plank L
MIN 3: Side Plank R
Aim to hold each position for :20-:40 seconds