Thursday GS&C
Every 1 min for 20 mins, alternating between:
12-20 Bike Calories
20 Box Jumps
max rep Sit-ups, 1 min
Rest 1 min
POST WORKOUT STRENGTH
3 rounds for quality of:
25 Banded Dante Rows
25 Banded Hammer Curls
25 Banded Tricep Pull Downs
STRENGTH SQUAD
Back Squat Max Effort & Bench Press Giant Set
Wednesday GS&C
Narrow Grip Bench Press 10-8-6-4
15-20 Banded Pull-Aparts after each set.
Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip.
For 2 cycles:
AMRAP in 7 mins of:
20 Air Squat
15 Burpees
10 Push Press
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Tuesday GS&C and Strength Squad
4 rounds, each round for time, of:
Run, 400 m
15 Pull-ups
20 Alternating Pistols or Lunges
Rest 2 mins between each round.
STRENGTH SQUAD
Strict Press Max Effort & DeadLift Giant Set
Monday GS&C
Tempo Deadlift 5-5-5-5-5
(31X1)
Use the same Moderate weight for all sets.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
Complete as many rounds as possible in 8 mins of:
35 Double/ 70 Single Unders
10 Deadlifts
Saturday GS&C
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Clean
20 rounds for time of:
1 Power Clean
2 Box Jump Overs
3 C2B Pull-ups/ Pull-ups/ Ring Rows