Thursday GS&C
3 rounds for time of:
Run, 400 m
2 L/2 R Turkish Get-ups, pick load
10 DB Bent Over Rows
10 Strict Handstand Push-ups / Seated DB Strict Press
Suitcase Carry, pick load, 200 m
Plank Hold, 1 min
Rest 1 min
Strength Squad
Bench Press Volume & Squat Giant Set
Wednesday GS&C
FOR TIME
50-35 Bike Calories
40 Russian Kettlebell Swings
30 Sit-ups
20 Alt DB Snatch
50-35 Bike Calories
40 Russian Kettlebell Swings
30 Sit-ups
20 Burpees
50-35 Bike Calories
40 Russian Kettlebell Swings
30 Sit-ups
20 Alternating Dumbbell Devil Press
Tuesday GS&C
4 SETS FOR QUALITY
12 Banded Straight Arm Lat Push Downs
Reps of Pull Gymnastic Options*
4 Alt back rack lunges (from th floor)
**Pulling Options…
6-8 Slow Ring Rows
4-6 Strict or Banded Strict Pull-Ups
2-4 Bar Muscle-Ups
Lunges: Build to workout weight
Complete as many rounds as possible in 16 mins of:
36 Double Unders/ 72 Single Unders
12 Alt Back Rack Lunges from the floor
6 Strict Pull-Ups or Bar Muscle-ups
Pulling Movement Options
Pull-Ups / C2B / Strict Pull-Ups
Ring Rows – beg skill
Straight Arm Lat PushDown / DB Bent Over Row
Strength Squad
Deadlift Volume & Pull Giant Set
Monday GS&C
1 Power Clean & Jerk, pick load
Every 1 min for 10 mins.
Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above.
Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Push-ups
10 Clean and Jerks
Saturday GS&C
Complete as many rounds as possible in 20 mins of:
60/50 Row Calories
50 Front Squats
40 Toes-to-something
30 HSPU/ Push-ups
20 Alternating Pistols/ Narrow Stance Air Squats