Saturday GS&C
AMRAP x 22 MINUTES*
30 Jump Ropes
15 V-Ups, Tuck Ups or Sit Ups
7 Sumo Deadlifts
*At 0:00 & at 11:00 complete an 800m Run or 1,000m Row. Pick up where you left off when back.
Saturday GS&C
AMRAP x 22 MINUTES*
30 Jump Ropes
15 V-Ups, Tuck Ups or Sit Ups
7 Sumo Deadlifts
*At 0:00 & at 11:00 complete an 800m Run or 1,000m Row. Pick up where you left off when back.
Friday GS&C
6-4-2 | 4-3-2* Back Squats
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
“POINT BREAK”
FOR TIME 9-7-5-15-12-9
Front Squat (from the floor)
Bar Facing Burpee
*Repeat workout form May 25th, 2023
Thursday GS&C
10:00 SKILL EMOM
MIN 1: Rope Climb
MIN 2: Wall Walk, HS Walk or Bear Crawl
10 ROUNDS FOR TIME
200m Run
3-5 Pull Ups or 1-3 Muscle-Ups
STRENGTH SQUAD PROGRAMMING
Lift 1: Barbell Row
Lift 2: Front Squat
Wednesday GS&C
6-4-2 | 4-3-2* Push Jerk
*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
AMRAP x 12 MINUTES
8 Shoulder to Overhead
10 Box Jumps Overs
12 Wall Balls
Tuesday GS&C
EMOM x 30 MINUTES
MIN 1 – 10 – 15 Cal Bike or Row
MIN 2 – Max Strict Pull-Ups or Ring Rows
MIN 3 – 10 – 15 Cal Cal Bike oe Row
MIN 4 – Max Toes to Bar
MIN 5 – Rest
STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Press