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
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