Thursday GS&C
PARTNER WORKOUT OPTION
Complete as many rounds as possible in 30 mins of:
Run, 400 m
60 Toes-to-something
80 Russian Kettlebell Swings, pick load
120 Kettlebell Goblet Lunges, pick load
160 Jump Ropes
Complete in teams of 2.
P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests.
STRENGTH SQUAD
Bench Press Max Effort & Back Squat Giant Set
Wednesday GS&C
ON A 8:00 RUNNING CLOCK…
Practice Handstand Option*
*Options…
Wall HS Hold
Freestanding HS Hold
Pike HS Hold
HS Walk
Wallwalk
Pike Shoulder Taps
Bear Crawl
Coaching note: help each athletes find an option or options to practice, athletes can rest as needed btw their skill practice. Aim to progress off of last week
5 rounds for time of:
7 Strict Handstand Push-ups/ Dumbbell Strict Press
9 Front Squats
12 Burpees
Tuesday GS&C
Complete as many rounds as possible in 16 mins of:
Dumbbell Farmer Carry 100 m
15 Box Jumps
10 Dumbbell Box Step-ups
2 Rope Climbs/ 4 Strict Pull-ups/ 8 Ring Row
POST WORKOUT SKILL
3 rounds for quality of:
Top Dip Hold, :10-:20 secs
Bottom Dip Hold, :10-:20 secs
12 Alt Single Leg Squats
Athlete Instructions
Dip Holds can be held on Rings, Dip Bar, or Bench/Box
Alternating Pistol Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
STRENGTH SQUAD
DeadLift Max Effort & Strict Press Giant Set
Monday GS&C
Sumo Deadlift 5-5-5-5
8/8 DB Goblet Split Squats b/t each DL set.
Rest as needed between sets.
Start Moderate and end Moderate-Heavy.
18 MIN EMOM
MIN 1: Bike 12-20 Cals
MIN 2: Sumo Deadlift High-pulls (max load 95/65 lbs)
MIN 3: REST
Saturday GS&C
6:00 RUNNING CLOCK
Rope Climb Practice
5 rounds, 3 mins each, for max reps of:
150 – 200m Row
20 Sit-ups
max reps in remaining time Rope Climb/ Pull Ups/ Ring Rows
Rest 1:30