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
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
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.
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
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