Wednesday Dec 18th, 2024

Thursday GS&C

Box Back Squat 10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Athlete Instructions
Athlete Instructions
Squat to a Box that is at or slightly above parallel.

Start Moderate and build to Heavy.

4 rounds, 2 mins each, for max reps of:
15 Box Jumps
max reps in remaining time Air Squats
Rest 1 min

 

STREGTH SQUAD
Max Testing Bench Press & Back Squat

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Tuesday Dec 17th, 2024

Wednesday GS&C

21:00 AMRAP
Max Cal Bike

Every 3:00 Including 0:00, Perform:
7 HSPU/ DB Push Press + 7 Deadlifts

*Moderate loading that can be done in one set

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Monday Dec 16th, 2024

Tuesday GS&C and Strength Squad

4 rounds for quality of:
10 L/1O R Back Rack Reverse Lunges, pick load
15 DB Bent Over Reverse Flyes, pick load

*Back Rack Reverse Lunges- keep weight light-moderate

Complete as many rounds as possible in 15 mins of:
Row, 500/m
100 Double/ 150 Single Unders
30-50 Sit-ups

STREGTH SQUAD
Max Testing Deadlift
and Barbell row

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Sunday Dec 15th, 2024

Monday GS&C

Power Snatch + Hang Power Snatch

Every 1 min for 7 mins.

Build to and slightly past workout weight.

For time:
35 Wall Balls
6 Power Snatches
30 Wall Balls
5 Power Snatches
25 Wall Balls
4 Power Snatches
20 Wall Balls,
3 Power Snatches
15 Wall Balls
2 Power Snatches
10 Wall Balls
1 Power Snatch

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Friday Dec 13th, 2024

5 rounds for time of:
15 Deadlifts
15 Box Jumps
15 Pull-ups/ Ring Rows

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