Tuesday Group Strength and Conditioning
10-8-6 | 8-6-4* Deadlift
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
FOR TIME
20 Sumo Deadlifts (light)
40 Back Rack Alt. Lunges (from the floor)
60 Russian KB Swings
40 Back Rack Alt. Lunges
20 Sumo Deadlifts
Tuesday Strength Squad
Deadlift and Strict Press Supersets
Monday Group Strength and Conditioning
10-8-6 | 8-6-4* Bench
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
AMRAP x 12 MINUTES
16 Cal Bike
12 Toes to Something
8 Burpees Over Bar
4 Shoulder to Overhead (from the floor moderate – heavy)
Saturday GS&C
Complete as many rounds as possible in 20 mins of:
2x Hallway Farmers Carry
12 Hand Release Push-ups
9 Pull-ups
6 Burpees
POST WORKOUT CORE
3 rounds for quality of:
Russian Twist, 40 secs
Plank Hold, 40 secs
Friday GS&C
Back Squat 2-2-2-2-2
Athlete Instructions
Build and stay at Heavy weight across all sets.
For time:
Run, 400 m
50 Thrusters
Run, 400 m
Thursday GS&C
Every 1 min for 30 mins, alternating between:
15 – 20 Bike Calories + max rep Burpees, 2 mins
Rest 1 min
15-20 Bike Calories + max rep Alternating V-ups, 2 mins
Rest 1 min
Alt V-up Options:
Bicycles
Dead Bugs
Alt Leg Lowers
STRENGTH SQUAD
Deadlift Wave loads and Strict Press Wave loads