Wednesday GS&C
Push Press 3-3-3+
Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 3 of 6
Strength | 5-3-1 Cycle
For 3 cycles:
AMRAP in 5 mins of:
Run, 100 m
6 Single Dumbbell Front Rack Lunges
4 Alternating Dumbbell Devil Press
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
Tuesday GS&C
Back Squat 3-3-3+
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM x 12 MINUTES
6 Front Squats + 10 Single or Double Unders*
-Rest w/ Time Remaining-
*Increase Single Unders by 10 Reps every round…10,20,30 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Single Under number.
*Increase Double Unders by 5 Reps every round…10,15,20 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Double Under number.
Strength Squad Programming:
Deadlift Max Effort & Pull Giant Set
Monday GS&C
Every 1 min for 10 mins, alternating between:
2 Power Snatches, pick load
Gymnastics Skill
Power Snatches- start moderate and build slightly past workout weight, weight in workout today should be challenging but safe esp under fatigue when mixed with other movements
Gymnastics Skill- 3-5 SLOW Ring Rows / 3-5 Strict Pull-Ups / 1-3 Burpee Pull-Ups / 1-3 Muscle-Ups
15 rounds for time of:
1 Power Snatch
2 Burpee Pull-ups or Muscle Up
Movement Options
Bar Muscle-Up
Burpee Pull-Up
Burpee Jumping Pull-Up
Burpee Ring Row – beg skill
Saturday GS&C
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Power Clean + 2 Hang Cleans
Option for Squat or Power.
4 rounds, 4 mins each, for max reps of:
Run, 400 m
15 Toes-to-somethings
max reps in remaining time Power Cleans
Rest 1:30
Friday GS&C
Back Squat 5-5-5+
Week 2 of 6
Strength | 5-3-1 Cycle
10 rounds for time of:
10 Wall Balls
60 Single/ 30 Double Unders