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
Tuesday GS&C
Tempo Deadlift 2-2-2-2-2
Tempo @21X1
For time:
40 Bike Calories
20 Deadlifts
20 Bike Calories
10 Deadlifts
10 Bike Calories
5 Deadlifts
STRENGTH SQUAD
Bench Press & Squat Drop Set
Monday GS&C
DB Bench Press 10-10-10-10-10
8-12 Alt. KB Gorilla Rows – Btw each set of Bench Press, perform
Complete as many rounds as possible in 15 mins of:
3 Pull-ups/ Ring Row
6 Push-up/ HSPU
12 Air Squats
Saturday GS&C
Every 1 min for 8 mins, alternating between:
Double/ Single Under, 45 secs
Kettlebell Swing, 45 secs
Rest 1:30, then Part 2…
Every 1 min for 10 mins, alternating between:
Sit-up, 45 secs
Plank Hold, 45 secs
Rest 1:30, then Part 3…
Every 1 min for 8 mins, alternating between:
Push-up, 45 secs
Goblet Squat, pick load, 45 secs