Monday GS&C
Seated DB Strict Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 16 mins, alternating between:
MIN 1: 25 Jump Ropes + max rep DB Push Press/ HSPU
MIN 2: 25 Jump Ropes + max rep Russian KBS
MIN 3: max rep Toes to Something
MIN 4: Rest
Saturday GS&C
Complete as many rounds as possible in 20 mins of:
Row, 300 m
10 Deadlifts
50 Jump Ropes
Friday GS&C
Tempo Front Squat 2-2-2-2-2
Tempo @21X1
*Keep weight Heavy across all sets.
4 rounds for time of:
20 Wall Balls
15 Ring Rows
10 Burpees
Thursday GS&C
ON A 18:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Hang Clean
*Option for Squat or Power.
As many reps as possible in 9 mins of:
2 Box Jumps
2 Hang Power Cleans
4 Box Jumps
4 Hang Power Cleans
6 Box Jumps
6 Hang Power Cleans
…
Continue adding 2 reps each round to each movement until time expires.
STRENGTH SQUAD
Deadlift & Bench Press Drop Set
Wednesday GS&C
5 rounds: Go Every 5mins
Run, 400 m
10-15 Dumbbell Shoulder-to-Overheads
10-15 Toes-to-somethings
-Rest w/ Time Remaining-
*If unable to complete in 5:00 shorten the cardio distance, pick rep range that you can move through quickly and complete the interval with time to rest