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