Tuesday GS&C and Strength Squad
4 rounds for quality of:
10 L/1O R Back Rack Reverse Lunges, pick load
15 DB Bent Over Reverse Flyes, pick load
*Back Rack Reverse Lunges- keep weight light-moderate
Complete as many rounds as possible in 15 mins of:
Row, 500/m
100 Double/ 150 Single Unders
30-50 Sit-ups
STREGTH SQUAD
Max Testing Deadlift
and Barbell row
Monday GS&C
Power Snatch + Hang Power Snatch
Every 1 min for 7 mins.
Build to and slightly past workout weight.
For time:
35 Wall Balls
6 Power Snatches
30 Wall Balls
5 Power Snatches
25 Wall Balls
4 Power Snatches
20 Wall Balls,
3 Power Snatches
15 Wall Balls
2 Power Snatches
10 Wall Balls
1 Power Snatch
5 rounds for time of:
15 Deadlifts
15 Box Jumps
15 Pull-ups/ Ring Rows
Friday GS&C
ON AN 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press
As many reps as possible in 12 mins of:
2 Dumbbell Thrusters,
2 Dumbbell Front Rack Lunges
2 Shuttle Runs, 25 ft
4 Dumbbell Thrusters
4 Dumbbell Front Rack Lunges
4 Shuttle Runs, 25 ft
6 Dumbbell Thrusters
6 Dumbbell Front Rack Lunges
6 Shuttle Runs, 25 ft
…
Continue adding 2 reps each round to each movement until time expires.
Workout Notes:
Shuttle Run- each 25′ Length = 1-Rep
Thursday GS&C
5 SETS
Complete One of the Below Gymnastics Options…
Gymnastics Options…
10 (Deficit) Push-Ups
7-10 Pike Push-Ups
10 Bench Dips
5 Strict Ring Dips
5 rounds for time of:
50-30 Row Calories
20 Toes-to-bars
Strength Squad:
Bench and Sled work