Saturday GS&C
12:00 RUNNING CLOCK…
Deadlift + Hang Power Clean + Shoulder-to-Overhead
Build up to and past Workout Weight in Complex.
Goal is Moderate-Heavy.
Complete as many rounds as possible in 14 mins of:
3 Deadlifts
2 Hang Power Cleans
1 Shoulder-to-Overhead
Run, 200 m
Friday GS&C
5 SETS
Complete One of the Below Gymnastics Options…
Gymnastics Option…
5 Vertical Ring Rows
5-7 Strict (Banded) Pull-Ups
5 Strict Chest to Bar Pull-Ups
3 Weighted Strict Pull-Ups
25 Burpee-to-Plate
30 Kettlebell Swings
30 Pull-ups/ Ring Rows
25 Burpee-to-Plate
30 Kettlebell Swings
20 Pull-ups/ Ring Rows
25 Burpee-to-Plate
30 Kettlebell Swings
10 Pull-ups/ Ring Rows
Thursday GS&C
Box Back Squat 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Athlete Instructions
Squat to a Box that is at or slightly above parallel.
Start Moderate and build to Heavy.
4 rounds, 2 mins each, for max reps of:
15 Box Jumps
max reps in remaining time Air Squats
Rest 1 min
STREGTH SQUAD
Max Testing Bench Press & Back Squat
Wednesday GS&C
21:00 AMRAP
Max Cal Bike
Every 3:00 Including 0:00, Perform:
7 HSPU/ DB Push Press + 7 Deadlifts
*Moderate loading that can be done in one set
Tuesday GS&C and Strength Squad
4 rounds for quality of:
10 L/1O R Back Rack Reverse Lunges, pick load
15 DB Bent Over Reverse Flyes, pick load
*Back Rack Reverse Lunges- keep weight light-moderate
Complete as many rounds as possible in 15 mins of:
Row, 500/m
100 Double/ 150 Single Unders
30-50 Sit-ups
STREGTH SQUAD
Max Testing Deadlift
and Barbell row