Wednesday Jun 7th, 2023

Thursday GS&C

EMOM x 12 MINUTES
MIN 1+2 – AMRAP: 12 Slam Balls + 20 Sit-Ups
MIN 3 – 1:00 Cardio Choice

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1+2 – AMRAP: 12 KB Russian Swings + 20 Weighted Russian Twists*
MIN 3 – 1:00 Cardio Choice

STRENGTH SQUAD PROGRAMMING
Lift 1: Front Squat
Lift 2: Deadlift

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Tuesday Jun 6th, 2023

Wednesday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a 1-Rep Push Press

SUGGESTED BUILD
8-10 REPS
6-8 REPS
4-6 REPS
2-4 REPS
2 REPS
1 REP
1 REP
1 RPE
*Lift every :90 lighter loads – 2:00 heavier loads

FOR TIME
3 ROUNDS
50 Jump Ropes
20 Lunges
10 Strict Press
-Immediately Into-

2 ROUNDS
50 Jump Ropes
10-20 Burpees
10 Push Press (increase load)
-Immediately Into-

1 ROUND
50 Jump Ropes
10-20 Burpee over Bar
10 Push Jerks (increase load)

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Monday Jun 5th, 2023

Tuesday GS&C

3 ROUNDS: PULL UP & ROPE CLIMB PRACTICE: (Alt A and B)

A) Kipping Pull Up (this can also be done toe spotted)
5 Small Kip Swings
5 Large Kip Swings
5 Jumping Pull-Ups, Pull Ups, Chest to Bar or Butterfly Pull Ups

B) 1-2 Rope Climbs or Rope Rows

2 SETS FOR TIME
20 Cal Bike
20 Ring Rows
15 Cal Bike
15 Pull-Ups or Jumping Pull Ups
10 Cal Bike
3 Rope Climbs or Rope Rows

-Rest 2:00 b/t Sets-

 

STRENGTH SQUAD PROGRAMMING
Lift 1: Sumo Deadlift
Lift 2: Bench Press

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Sunday Jun 4th, 2023

Monday GS&C

ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift

Suggested Build
10-8 REPS
8-6 REPS
5 REPS
4 REPS
3 REPS
2 REPS
1 REP
1 REP
1 REP
**Lift every :90 lighter loads – 2:30 heavier loads

AMRAP x 10 MINUTES
1-2-3-and so on… Deadlifts*
3-6-9-and so on… Push-Ups
5-10-15-and so on… Wall Balls

*roughly 70-80% of 1-Rep Deadlift.

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Friday Jun 2nd, 2023

Saturday GS&C

5-5-5
Back Squats
*Keep weight Light across all sets. This is a Deload Week.

IN TEAMS OF 2…*
ON A 9:00 RUNNING CLOCK…
90-70 Cal Bike
50 DB Hang Power Cleans
-Rest with Time Remaining-

ON AN 7:00 RUNNING CLOCK…
50-30 Cal Bike
40 DB Hang Power Cleans
40 DB Farmer Lunges
-Rest with Time Remaining-

ON A 5:00 RUNNING CLOCK…
30-20 Cal Bike
20 DB Hang Power Cleans
20 DB Farmer Lunges
20 DB Front Squat

**P1 works while P2 rests. Split all work as needed.

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