Thursday GS&C
Every 1:30 for 9 mins.
High Hang Power Clean + Hang Power Clean + Power Clean
Start Light-Moderate and build to Moderate-Heavy.
21 MIN PARTNER WOD
30 Row Calories
20 Burpees Over Rower
10 Power Cleans
P1 works while P2 Rests. Split work as needed.
Strength Squad:
Bench Press and Accessories
Wednesday GS&C
16 MIN EMOM
MIN 1+2: Run, 300-400 m
MIN 3: max rep Weighted Sit-ups, pick load
MIN 4: Rest
STRENGTH FINISHER
3-4 ROUNDS
10 Alternating Lunges
16 Dumbbell Slides, pick load
Hallway Farmer Carry (down and back)
Monday GS&C
Deadlift 5-5-5-5
Rest as needed between sets.
Start Moderate and Build past Workout Weight.
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs
1-2-3-and so on…
Deadlifts
-Rest 1:30 b/t Sets-
Continue adding 2 Box Jump Overs and 1 Deadlifts until time expires.
Saturday GS&C
EMOM x 8
2 Bench Press
*Build Load across sets
20 MIN work though the following for quality:
12 Row Calories
Farmer Carry, pick load, 200 m
12 Row Calories
Front Rack Carry, pick load, 150 m
12 Row Calories
Overhead Carry, pick load, 100 m
Friday GS&C
Squat 5-5-5-5-5
Rest as needed between sets.
Athlete Instructions
Option for Overhead, Front, or Back Squat. Keep Weight Moderate across all sets.
Tabata DB Front Squat
Rest 1 min
Tabata Alternating V-up/ tuck up or sit up
Rest 1 min
Tabata Bike Calorie
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.