Thursday GS&C
24 MIN EMOM
MIN 1: Cardio of Choice
MIN 2: 30 Jump Ropes + max seated pike leg lift
MIN 3: 10 Up-Downs + max slamballs
MIN 4: Cardio of choice
MIN 5: 10 Push-ups + max Sit-ups
MIN 6: 10 Alt Goblet Lunges + max KB Swing
STRENGTH SQUAD
Max Testing
Wednesday GS&C
PART 1
6 MIN EMOM
3 Strict Gymnastic Pulls
Strict Pulling Options…
Vertical Ring Rows
(Banded) Pull-Ups
Chest to Bars
Weighted
PART 2
3-4 rounds for quality of (time pending)
L Side Single Arm Overhead Carry, pick load, 50 m
R Side Single Arm Overhead Carry, pick load, 50 m
*Rest as needed btw side and movements
15 MIN EMOM
MIN 1: Max Row
MIN 2: Max Bike
MIN 3; Rest
Tuesday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep
Push Jerk 1×3
Use the heaviest weight you can for the set.
15-12-9-6-3 reps, for time of:
Shoulder-to-Overhead
Toes-to-something
STRENGTH SQUAD
Max Testing
Monday GS&C
ON AN 12:00 RUNNING CLOCK…
Build to a Mod-Heavy to Heavy Complex…
1x [ 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Front Squat ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
15 Box Jumps or Step Ups
10 Hang Power Cleans
5 Front Squats
Saturday GS&C
EMOM x 8
1 :02 Pause Squat + 2 Squats
Build load to Moderate Heavy Across sets
Athlete choice: Back, Front, OH Squat
2 Rounds For time:
40 Wall Balls
30 Box Jumps
20 Toes-to-something
10 Deadlifts