Tuesday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Bench Press
Every 1 min for 16 mins, alternating between:
max rep Row Calories, 50 secs
max rep Wall Ball, 50 secs
max rep Sit-ups, 50 secs
Rest 1 min
Strength Squad
Deadlift Max Effort & Pull Giant Set
Monday GS&C
Every 4 mins for 16 mins
16 Split Squats, pick load
*8 reps/side
Start Light-Moderate and build to Moderate+
Complete as many rounds as possible in 15 mins of:
10 Alternating Front Rack Lunges
10 Dumbbell Push Press/ HSPU
100 Single/ 50 Double Unders
Saturday GS&C
8 MIN EMOM (FROM THE FLOOR)
3 Push Jerks
*Add load as form allow and aim to build past workout weight
20 MIN AMRAP
Row 500m
30 Walking Lunges
20 Ring Rows
10 Push Jerks
Friday GS&C
5 rounds, 1 min per station, of:
Double Under
Kettlebell Swing
Burpee
Rest 1 min
Perform this like “”Fight Gone Bad,”” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
CORE FINISHER
3 rounds for quality of:
30 Alt Single Leg Lowers
Plank Hold, 1 min
Thursday GS&C
ON A 16:00 RUNNING CLOCK…
Build to a Heavy Complex
1x [ 1 Thruster + 2 Shoulder-to-Overheads ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run, 400 m
21 Thrusters
Run, 400 m
15 Thrusters
Run, 400 m
9 Thrusters