Tuesday GS&C
21-15-9 reps, for time of:
Deadlift,
Handstand Push-up or Push Ups
*Weight (moderatly light load)
POST WOD ACCESSORY
3 ROUNDS
12/12 Single Arm DB Row
12 DB French Press
12/12 Banded Twists
Strength Squad
Back Squat Progressive Overload & Accessories
Monday GS&C
ON A 12:00 RUNNING CLOCK…
Build to a 4-Rep Moderate Overhead or Front Squat from the floor
Weight should come from the Hang Position. Build slightly past workout weight.
Complete as many rounds as possible in 12 mins of:
2 Hang Power Snatches or Clean
4 Overhead Squats or Front Squats
8 Toes-to-something
24 Jump Ropes
“
Saturday GS&C
10 MIN EMOM
MIN 1: 1 Hang Power Snatch + 1 Low Hang Power Snatch
MIN 2: 1 Wall Walk
15:00 AMRAP
3 Wall Walks
12 Dumbbell Snatches
15 Box Jump Overs
Friday GS&C
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat.
Week 6 of 6
4 rounds for time of:
20-15 Row Calories
15 Up-Downs
9 Kettlebell Goblet Squats
Thursday GS&C
7:00 EMOM
1 Strict Toes-to-bar or Knee-to-chest
2 Kip Swings
3 Toes-to-bars or Knee-to-chest
*Complex is meant to be unbroken.
OR
Alternative Reps…
2 Strict Toes to Bar
+
4 Kip Swings
+
6 Toes to Bar
15 mins AMRAP:
Run, 200 m
10 Toes-to-something
20 Walking Lunges
25 Slam Balls, pick load
STRENGTH SQUAD
Deadlift & Accessories