Tuesday GS&C
8-6-4 | 6-4-2* Deadlift
*Start Light and build to Mod+.
The second wave (6-4-2) should be heavier than the first (8-6-4).
Week 2 of 5
3 ROUNDS FOR TIME
500m Row
15 Box Jumps
10 Unbroken Deadlifts (light)
Tuesday Strength Squad
Deadlift and Strict Press Supersets
Monday Group Strength and Conditioning
8-6-4 | 6-4-2* Bench Press
*Start Light and build to Mod+.
The second wave (6-4-2) should be heavier than the first (8-6-4).
Week 2 of 5
12 MIN AMRAP: get as far as you can through the following
1-2-3-4-5-6-7-8-9-10-11-12 etc…
DB Thrusters
Pull-Ups or Ring Rows
Saturday Group Strength and Conditioning
AMRAP x 15 MINUTES
100m KB Farmer Carry (Athlete Choice)
10/10 KB Farmer Split Squats
Pulling Option (Athlete Choice)
*Pulling Options…
10 Strict Pull-Ups or Chin-Ups
10 Vertical or Supinated Ring Rows 3,2,or 1 Reps of Rope Climbs
POST WORKOUT STRENGTH
10-10-10
DB French Press*
*Complete 15-20 DB Flyes (Light) on the floor after each set.
Friday Group Strength and Conditioning
10-8-6 | 8-6-4* Back Squats
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
5 ROUNDS FOR TIME
15-20 Unbroken Wall Balls*
15 Push-Ups
*Sets of Wallballs must be performed unbroken. If ball drops or stops before reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.
Thursday Group Strength and Conditioning
AMRAP x 20 MINUTES
200m Run*
20 Sit-Ups
*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.
Thursday Strength Squad
Bench Press and Squat Supersets