Thursday GS&C
6 MIN EMOM
1-5 Strict Pull Ups or Challenging Ring Row
*Aim to progress from last week
Complete as many rounds as possible in 15 mins of:
1-2 Rope Climbs
20 Sit-ups
Row, 250 m
Rope climb options: 1-2 rope rows/5 Strict Pull Ups/ 10 Ring Rows
Strength Squad:
Squat and Bench Press
Wednesday GS&C
45-35-25-15-5 reps, for time of:
Wall Ball
Box Jump/ Step Up
Kettlebell Swing
Adjust reps as needed: its alot of volume but if proper weights and box heights are choosen its a great workout.
Tuesday GS&C
3 rounds for quality of:
8 L/8 R Single Arm Dumbbell Bent Over Rows
15 Dumbbell Pull Overs, pick load
4 Rounds: 3min work/ 1:30 rest
As many reps as possible in 4 mins of:
2 Toes-to-something
2 Alternating Dumbbell Goblet Lunges
4 Toes-to-something
4 Alternating Dumbbell Goblet Lunges
6 Toes-to-something
6 Alternating Dumbbell Goblet Lunges
…
Continue adding 2 reps each round to each movement until time expires.
Rest 1:30 btw rounds
Strength Squad
Deadlift and OH Press
Saturday GS&C
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Shoulder to Overhead
Complete as many rounds as possible in 16 mins of:
3 Shoulder-to-Overheads
6 Kettlebell Swings
9 Toes to Something
Friday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
Clean + 2 Front Squats + Hang Clean
Option for Squat or Power.
For time:
30 Bike Calories
30 Hang Squat Cleans*
30 Bike Calories
*. Also Option to Power Clean + Front Squat