Tuesday GS&C
20 MIN PARTNER AMRAP
40 Sit-ups
100 Jump Ropes
Max Bike Cals
P1 will complete their Sit-Ups and Jump Rope while P2 completes Max Cal Bike. Once P1 is finished they will switch.
POST WORKOUT FINISHER
3 rounds for quality of:
15 Dumbbell Curls, pick load
20 Dumbbell Bent Over Rows, pick load
25 Half Kneeling Banded Rows
STRENGTH SQUAD
DeadLift Max Effort & Strict Press Giant Set
Monday GS&C
Only class is noon today
30 MIN AMRAP:
30 Air Squats
19 Power Cleans (light load)
7 Strict Pull-ups/ Ring Rows
Run, 400 m
Saturday GS&C
Every 2 mins for 8 mins do:
5 Sumo Deadlifts, pick load
1x [ 2 Toes to Something + 1 Bar Muscle-up OR pULL uPS]
Complete as many rounds as possible in 15 mins of:
20 Toes-to-bars
15 Sumo Deadlifts, pick load
10 Muscle-ups/ Pull Up/ Ring Row
Athlete Instructions
Complete in teams of 2.
Toes-to-bars / Toes-to-something
Muscle-ups- option for Bar or Rings.
P1 works while P2 rests. Split work as needed.
Friday GS&C
ON AN 15:00 RUNNING CLOCK…
Overhead/ Front Squat 1×3
Build to a Moderate-Heavy 3-Rep
For time:
Row, 1000-800 m
50 Overhead/ Front Squats
Row, 1000-800 m
Thursday GS&C
Every 1 min for 20 mins, alternating between:
12-20 Bike Calories
20 Box Jumps
max rep Sit-ups, 1 min
Rest 1 min
POST WORKOUT STRENGTH
3 rounds for quality of:
25 Banded Dante Rows
25 Banded Hammer Curls
25 Banded Tricep Pull Downs
STRENGTH SQUAD
Back Squat Max Effort & Bench Press Giant Set