Thursday GS&C
20 MIN EMOM:
MIN 1: 14-20 Alternating Kettlebell Goblet Lunges, pick load
MIN 2: 10-15 Bike Calories
MIN 3: max rep Sit-ups
MIN 4: Rest
CORE FINISHER
3 rounds for quality of:
16/16 DB Side Bends
Plank Hold, 1 min
Strength Squad:
Bench Press Wave Load and Squat Wave Load
Wednesday GS&C
Squat 5×5
Use the same weight for each set.
Rest as needed between sets.
Build to a Moderate weight and hold the same weight across all 5 sets.
Squat Options…
Back Squat
Front Squat
Overhead Squat
5 rounds for time of:
10 Overhead or Front Squats
10 Row Calories
Tuesday GS&C
16 mins AMRAP:
16 Alternating Box Step-overs
16 Updowns
8 Shuttle Runs (25ft down and back + 1 shuttle run)
*Option to add DB and hold in Goblet Position
POST WORKOUT SKILL
3 – 4 ROUNDS
:10-:30 Chin Over Bar or Top or Ring Row Hold*
5- 10 Strict Dips**
Rest as needed Btw Sets
*If doing chin over bar, may use grip of choice
*Skill Options…
Box/Bench Dips
Strict Ring/Bar Dips (Banded Optional)
Strength Squad:
Deadlift Wave loads and Strict Press Wave loads
ON A 69:00 RUNNING CLOCK…
5×3 Back Squat
Week 2 of 3: Prep for Powerlifting Potluck, aim to increase load from last week
Complete as many rounds as possible in 12 mins of:
12 Back Rack Alternating Lunges
18 Sit-Downs
24 Sit-ups
ON A 25:00 RUNNING CLOCK…
5×3 Back Squats
Week 2 of 3: Prep for Powerlifting Potluck, aim to increase load from last week
Complete as many rounds as possible in 12 mins of:
12 Back Rack Alternating Lunges
18 Up-Downs
24 Sit-ups
3 rounds, 1 min per station, for max reps of:
Wall Ball
Sumo Deadlift
Box Jump
Push Press
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
STRENGTH SQUAD
Deadlift Drop Set and Accessories
5×3 Bench Press
Week 1 of 3: Prep for Powerlifting Potluck, aim to increase load from last week
As many reps as possible in 9 mins of:
10 Bike Calories
4 Alternating Dumbbell Devil Press
10 Bike Calories
6 Alternating Dumbbell Devil Press
10 Bike Calories
8 Alternating Dumbbell Devil Press
…
Continue adding 2 Alternating Dumbbell Devil Press until time expires.