Thursday GS&C
PART 1
Complete as many rounds as possible in 10 mins of:
10 Hang Power Snatches
10 Burpee Over Bars
20 Sit-ups
Rest 3 mins before part 2…
PART 2
For time:
30 Hang Power Snatches
40 Burpee or Up Down Over Bars
50 Sit-ups
STRENGTH SQUAD
Back Squat Volume & Accessories
Wednesday GS&C
For time:
150 Wall Balls
POST WORKOUT STRENGTH
Back Squat 5×5
Week 5 of 6 Strength | Progressive Overload Cycle
Use the same Light Weight for All Sets. This is a Deload Week.
Tuesday GS&C
ON A 10:00 RUNNING CLOCK…
Choose One Gymnastics Option…
Gymnastic Options…
Build to a Moderate 2-Rep Weighted Pull-Up
5×5-7 Strict Pull-Ups (Banded Optional)
5×5-7 Max Vertical Ring Rows
*aim to build on last weeks pullup emom
Complete as many rounds as possible in 18 mins of:
60 Jump Ropes
30 Bike Calories (:90 – 2:00 cardio option)
15 Pull-ups or Ring Row
30 Jump Ropes
15 Bike Calories (:45 – 1:00 cardio option)
7 Pull-ups or Ring Row
STRENGTH SQUAD
Deadlift Volume & Accessories
Monday GS&C
Deadlift 5×5
Week 5 of 6 Strength | Progressive Overload Cycle
Use the same Light Weight for All Sets. This is a Deload Week
5 rounds
2 MIN AMRAP:
10-25 Row Calories
max reps in remaining time Alternating Front Rack Lunges
Rest 1 min BTW rounds
Lunges: Option to use BB or DB, if class is large have everyone use DBs
Row: distance that takes no longer than 1:15
Saturday GS&C
Bench Press 10-8-6
Complete as many rounds as possible in 15 mins of:
10 Hand Release Push-ups or Push Ups
20 Alternating Box Step-ups,
30 V-ups, tuck ups or sit ups
40 Jump Ropes