Wednesday Feb 21st, 2024

Thursday GS&C

6 rounds,
On a 3:30 clock, for max reps of:
20 Russian Kettlebell Swings
20 Kettlebell Goblet Lunges
max reps in remaining time Shuttle Runs, 25 ft
Rest 1:30

STRENGTH SQUAD
Back Squat Progressive Overload & Accessories

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Tuesday Feb 20th, 2024

Wednesday GS&C

Every 1 min for 6 mins:
1-5 Strict Pull Ups

Options:
Negative
Toe Spot
Banded
Bodyweight
Weighted

3 rounds for time of:
100 Jump Ropes
25 Shoulder-to-Overheads*
15 Pull Ups or Ring Rows or 10 BMU

*Option to use DB or BB

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Monday Feb 19th, 2024

Tuesday GS&C

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep TNG Power Clean.

“”THE CHIEF””
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (95/65… light weight)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-

STRENGTH SQUAD
Deadlift Progressive Overload & Accessories

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Sunday Feb 18th, 2024

Monday GS&C

4 ROUNDS (Start new round every 4:00)
400m Run
Max Cal Row or Bike

POST WORKOUT STRENGTH
3 rounds for quality of:
20 Twisting Bicep Curls, pick load
20 Bent Over Reverse Flies, pick load
Plank Hold, 1 min

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Friday Feb 16th, 2024

Saturday GS&C

Bench Press 8-6-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Option for Wide or Narrow Grip.

Complete as many rounds as possible in 15 mins of:
15 Dumbbell Sumo Deadlifts
15 Dumbbell Deficit Push-ups or push ups
15 Sit-ups
Farmer Carry 100 m

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