Monday Feb 6th, 2023

Tuesday GS&C

AMRAP x 16 MINUTES
4 DB Thrusters
6 Toes to Bar or Sit Ups
24 Jump Ropes*

* Single or Double Unders

 

POST WORKOUT STRENGTH
(2-4 Rounds Time Permitting)
8-12 Single Arm DB Rows
15/15 Banded Trunk Rotations
10 Arch Up

STRENGTH SQUAD PROGRAMMING
Heavy 3-rep Zurcher Squat
Max Effort

 

Share this workout!

Sunday Feb 5th, 2023

Monday GS&C

ON AN 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean

EVERY 3:00 x 4 SETS
400m Run
Max Power Cleans* w/ Time Remaining…
-Rest 1:00 b/t Sets-

*Optional: increase load each interval

Share this workout!

Thursday Feb 2nd, 2023

Friday GS&C

FOR TIME
DB Goblet Squats: 10-9-8-7-6-5-4-3-2-1
Jump Rope: 25-25-25-25-25-25-25-25-25-25

*Jump Rope: Single or Double Unders

POST-WORKOUT STRENGTH
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Back Squats*

*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.

Share this workout!

Wednesday Feb 1st, 2023

Thursday GS&C

EMOM x 20 MINUTES
MIN 1 – Max DB Box Step Over
MIN 2 – 10 – 15 Cal Bike
MIN 3 – 200m Run
MIN 4 – Rest

10 MIN POST-WORKOUT SKILL
3 Strict Pull Up, 1-2 Rope Climb or 7-10 Ring Rows
:20 Hollow Hold or Rock

STRENGTH SQUAD PROGRAMMING
3x Bench Press
Speed/ Volume

Share this workout!

Tuesday Jan 31st, 2023

Wednesday

6-5-4-3-2
Power Snatch

*Reps must be Touch and Go.
Start Moderate and Build Moderate-Heavy.

15:00 AMRAP
8 TTB or Sit Up
10 Alt DB Snatch
12 Cal Row

Share this workout!