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
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)
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
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.
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.