Friday Jan 27th, 2023

Saturday GS&C

PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 16 MINUTES

A) Partner 1:
10 Weighted Box Step-Up
10 Toes to Bar
10 DB Push Press or HSPU
10 Box Jumps

B) Partner 2: Max Cal Bike

POST WOD FINISHER
3 SETS
40 Alt. KB Flutter Kicks
20 KB Horn Curls
20 KB Upright Rows

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Thursday Jan 26th, 2023

Friday GS&C

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Bench Press

FOR TIME
120 Air Squats
100 Cal Row
80 Push-ups
60 Alt Hang DB Snatch
*Partition the reps however you like

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Wednesday Jan 25th, 2023

Thursday GS&C

EMOM x 6 MINUTES
MIN 1 – 3-5 Strict Pull-Ups
MIN 2 – :30 Handstand or Plank Hold

FOR TIME
1000m Run
20 Alt. DB Front Rack Lunges
60 Double or Single Unders
20 Pull Ups or Ring Rows
60Double or Single Unders
20 Alt. DB Front Rack Lunges
1000m Run

STRENGTH SQUAD PROGRAMMING
Overhead Press
Max Effort

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Tuesday Jan 24th, 2023

6-6-6-6* Deadlifts

*Start Moderate-Heavy and build to Heavy.
Week 4 of 7 (Cycle)

8 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Deadlifts**
MOVT 2 – Up-Down
MOVT 3 – Sit-Ups

-No Additional Rest b/t Sets-
*1 SET = MOVT 1-MOVT 3.
**Deadlift Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.

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Monday Jan 23rd, 2023

Tuesday GS&C

ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Squats*

*Start Moderate and build to Moderate-Heavy.

AMRAP x 12 MINUTES
20 Wall Balls
200m Run

STRENGTH SQUAD PROGRAMMING
Front Squat
Speed/Volume

 

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