Tuesday GS&C
3 rounds for quality of:
10 L/10 R Dumbbell Side Bends, pick load
15 Close Grip Floor Press, pick load
20 Alternating Dumbbell Slides, pick load
20 MIN EMOM: :50 WORK/ :10 REST
MIN 1: Up-Down
MIN 2: Goblet Lunge, pick load
MIN 3: Push-up
MIN 4: Rest
Strength Squad
Strict Press Max Effort & DeadLift Giant Set
Monday GS&C
Every 1 min for 10 mins:
1 Clean & Jerk, pick load
Start Moderate and end at or above Workout Weight.
Option for Squat or Power.
10 rounds for time of:
2 Clean & Jerks, (moderate/ heavy load)
30 Double/ 60 Single Unders
Saturday GS&C
Wide Grip Bench Press 10-8-6-4
12-15 Zottman Curls after each set.
Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip.
Complete as many rounds as possible in 15 mins of:
10 Push-ups
15 Vup or Tuck-ups
20 Kettlebell Swings
Friday GS&C
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Snatch
As many reps as possible in 8 mins of:
2 Power Snatches
2 Pull-ups
4 Power Snatches
2 Pull-ups
6 Power Snatches
2 Pull-ups
…
Continue adding 2 Power Snatches to each round until time expires.
Pull Up Options (should be a challenging but repetable option)
– Muscle Up
– C2B Pull-ups
– Pull-ups
– Ring Row
Thursday GS&C
In 15 mins do:
10 rounds for time of:
1 Rope Climb/ 3 strict pull up or 6 ring row
3 Front Squats (moderate-heavy)
then in the remaining time, AMRAP of:
max distance Row
STRENGTH SQUAD
Bench Press Max Effort & Back Squat Giant Set