Saturday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Back Squat
4 rounds for time of:
Row, 400 m
20 Wall Balls
Saturday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Back Squat
4 rounds for time of:
Row, 400 m
20 Wall Balls
Friday GS&C
6 MIN EMOM
Power Snatch + Hang Snatch
10 Power Snatches (Load 1)
12 Up Down Pull Up
20 Hang Power Snatches (Load 2: lighter than load 1)
10 Up Down Pull Up
30 Hang Power Snatches (Load 3: lighter than load 2)
8 Up Down Pull Up
Thursday GS&C
3-4 rounds for quality of;
Plank Hold, 1 min
Handstand Hold, 30 secs
Chin Over Bar Hold, 15 secs
Dead Hang Hold, 30 secs
4 rounds, each round for time, of:
20 Box Jumps
10-15 Toes-to-something
20 Bike Calories
Rest 2 mins between each round.
Strength Squad
Deadlift and Row
Wednesday GS&C
2 rounds for time of:
Run, 800 m
40 Deadlifts
30 Burpees
20 Hang Power Cleans
Tuesday GS&C
In 25 mins do:
Row, 2025 m
then in the remaining time, AMRAP of:
20 Double/ 40 Single Unders
2 Thrusters
5 Pull-ups
Strength Squad
Bench Press and Back Squat