Wednesday GS&C
Tempo Strict Press 5-5-5-5
Tempo (31X1)
Start Light and Build to Moderate.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
For time:
10 Dumbbell Ground-to-Overheads
20 Dumbbell Burpees
30 Dumbbell Box Step-ups
40 Dumbbell Push Press
50 Burpees
Coaching Note: Final 50 Burpees performed with no weight. Can also sub to updowns or do some of both.
Tuesday GS&C
20 MIN PARTNER AMRAP
40 Sit-ups
100 Jump Ropes
Max Bike Cals
P1 will complete their Sit-Ups and Jump Rope while P2 completes Max Cal Bike. Once P1 is finished they will switch.
POST WORKOUT FINISHER
3 rounds for quality of:
15 Dumbbell Curls, pick load
20 Dumbbell Bent Over Rows, pick load
25 Half Kneeling Banded Rows
STRENGTH SQUAD
DeadLift Max Effort & Strict Press Giant Set
Monday GS&C
Only class is noon today
30 MIN AMRAP:
30 Air Squats
19 Power Cleans (light load)
7 Strict Pull-ups/ Ring Rows
Run, 400 m
Saturday GS&C
Every 2 mins for 8 mins do:
5 Sumo Deadlifts, pick load
1x [ 2 Toes to Something + 1 Bar Muscle-up OR pULL uPS]
Complete as many rounds as possible in 15 mins of:
20 Toes-to-bars
15 Sumo Deadlifts, pick load
10 Muscle-ups/ Pull Up/ Ring Row
Athlete Instructions
Complete in teams of 2.
Toes-to-bars / Toes-to-something
Muscle-ups- option for Bar or Rings.
P1 works while P2 rests. Split work as needed.
Friday GS&C
ON AN 15:00 RUNNING CLOCK…
Overhead/ Front Squat 1×3
Build to a Moderate-Heavy 3-Rep
For time:
Row, 1000-800 m
50 Overhead/ Front Squats
Row, 1000-800 m