Saturday GS&C
8 MIN EMOM
3 Pause Bench (:01 at chest)
*Build Load across Sets
For time:
100 Wall Balls
80 Bike Calories
60 Deadlifts
40 Seated DB Strict Press or Handstand Push-ups
*Partition reps and movements in any order to complete all work.
Friday GS&C
For fun we will be doing the Game workout that gyms across the world are participating in. The workout will be announced this week so we do not know what it will be! Time for a little surprise!
Thursday GS&C
3 rounds for quality of:
Kettlebell Suitcase Carry, pick load, L 50 m/R 50 m
Row, 750m
50 Jump Ropes
20 Up-Downs
20 Alternating Kettlebell Goblet Lunges, pick load
Rest 1 min
POST WORKOUT CORE
AMReps 5 mins (2,4,6,…): Sit-ups and Dumbbell Heel Taps
As many reps as possible in 5 mins of:
2 Sit-ups
2 Dumbbell Heel Taps
4 Sit-ups
4 Dumbbell Heel Taps
6 Sit-ups
6 Dumbbell Heel Taps
…
Continue adding 2 reps each round to each movement until time expires.
STRENGTH SQUAD
Deadlift Progressive Overload & Accessories
Wednesday GS&C
8 MIN EMOM
3 Pause Squats (:02 in the bottom)
*Build Load across Sets
15 MIN AMRAP
Run, 200 m
20 Alternating Dumbbell Hang Power Clean & Jerks
2 Wall Walks
Tuesday GS&C
6 MIN Skill EMOM
MIN 1: :30 HS Hold
MIN 2: :30 Toes to something
25 MIN EMOM
MIN 1: 10-15 Bike Calories
MIN 2: 15 Box Jump Overs
MIN 3: 16 Alternating Front Rack Lunges
MIN 4: max rep Sit-ups, 1 min
Rest 1 min
STRENGTH SQUAD
Bench Press Progressive Overload & Accessories