Monday Jun 17th, 2024

Tuesday GS&C

5 MIN EMOM
2 Power Clean + 2 Front Squat

Option for Power or Squat. Start Light and build slightly past Workout Weight.

IN TEAM OF 2…
AMRAP x 24 MINUTES*
100 Wall Balls
80 Box Jump Overs
60 Toes to Bar/Something
40 Power Cleans
20 Front Squats (same weight as power clean)

*P1 works, while P2 rests

Strength Squad Programming

Deadlift Volume and Squat Giant Set

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Sunday Jun 16th, 2024

Monday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk

ON A 10:00 RUNNING CLOCK…
Max Cal Bike or Row*

Every 2:00, including 0:00, complete 5 Shoulder to Overhead (Moderate weight w/ BB or DB).

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Friday Jun 14th, 2024

Saturday GS&C

As many reps as possible in 10 mins of:
4 Burpees
4 Kettlebell Swings, pick load
4 Toes to Something
8 Burpees
8 Kettlebell Swings, pick load
8 Toes to Something
12 Burpees
12 Kettlebell Swings, pick load
12 Toes to Something

Continue adding 4 reps each round to each movement until time expires.

POST WORKOUT STRENGTH
15 MIN : rotate through the following

200m Object Carry or Sled Drag
3-5 Tire Flips
5-10 Sledge Hammers

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Thursday Jun 13th, 2024

Friday GS&C

BACK SQUAT

6-4-2-4-6

*Build to a Heavy set of 2. The second sets of 4 & 6 should be heavier than the first.

For time:
Run, 800 m
40 Back Squats
Run, 800 m

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Wednesday Jun 12th, 2024

Thursday GS&C

1 Power Snatch + 2 Hang Power Snatches

Every 1 min for 6 mins.

Start Light and build past Workout Weight.

As many reps as possible in 16 mins of:
50 Jump Ropes
10 Push-ups or HSPU
3 Power Snatches
50 Jump Ropes
10 Push-ups or HSPU
5 Power Snatches
50 Jump Ropes
10 Push-ups or HSPU
7 Power Snatches

Continue adding 2 Power Snatches each round until time expires.

STRENGTH SQUAD

Deload – Bench Press and Farmers Walk

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