Tuesday GS&C
Deadlift 6×4
Use the same weight for each set.
Rest as needed between sets.
Week 2 of 6 Strength | Progressive Overload Cycle
4 rounds for time of:
10 Deadlifts (light load)
10-15 Pull-Ups or Ring Rows
10-20 Box Jump Overs or Step Overs
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench
Lift 2: Barbell Row
Monday GS&C
DEATH ROW
20 MIN EMOM – alternating between:
MIN 1: 8-20 Cal Row Calories
MIN 2: 8-15 Burpees
*Adjust as needed to accomplish the work in each minute in :50 or less. Athletes should be shooting to pick the most challenging, yet sustainable pace they can maintain to complete all 20 minutes of this workout.
*This is a benchmark workout that will be retest in the future, if athletes like they can write down their scores and compare next time it pops up.
Saturday GS&C
Push Press 5-4-3-2
*After every set of Push Press perform :40 of Jump Rope Practice (Doubles or Singles).
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
9 Thrusters (light)
35 Jump Ropes
Friday GS&C
Complete as many rounds as possible in 12 mins of:
12 Bike Calories
8 Push-ups
8 Alternating Dumbbell Devil Cleans
POST WORKOUT STRENGTH
Deadlift 5×5
Use the same weight for each set.
Rest as needed between sets.
Week 1 of 6 Strength | Progressive Overload Cycle
Thursday GS&C
Every 1 min for 8 mins, alternating between:
MIN 1: Alternating Turkish Get-up
MIN 2: 2 Alternating Box Step-ups + 1 Box Jump
3 rounds for quality of:
Cardio of Choice, 3 mins
2 L/2 R Kettlebell Turkish Get-ups, pick load
10x [ 1 Tuck-up + 1 V-up or sit up ]
8 L/8 R Kettlebell Goblet Box Step-ups, pick load
16 Box Jumps
Rest 1 min
Athlete Instructions
Details
Kettlebell Turkish Get-ups- athlete choice, light-mod
Kettlebell Goblet Box Step-ups- athlete choice, light-mod
Box Jumps- athlete choice
*If unable to box jump replace box jumps w/ 16 slamballs
STRENGTH SQUAD PROGRAMMING
Lift 1: Back Squat
Lift 2: Hang Power Clean