Wednesday GS&C
Complete as many rounds as possible in 20 mins of:
30 Row Calories
20 Box Jumps/ Step Ups
Kettlebell Farmers Carry 200 m
POST WORKOUT STRENGTH
Every 1 min for 6 mins, alternating between:
Alternating Kettlebell/ Plate Slide, 30 secs
Hollow/ Tuck Hold, 30 secs
Tuesday GS&C
8 MIN EMOM
1-5 Strict Pull Ups or Challenging Ring Row
3 rounds for time of:
50 Air Squats
15 Pull Ups/ Ring Rows
10 Hang Power Cleans
STRENGTH SQUAD
Max Testing: Back Squat/ Bench
Monday GS&C
In 20 mins do:
85 Bike Calories
then in the remaining time, AMRAP of:
5 Burpees
10 Push-ups
20 Sit-ups
POST WORKOUT STRENGTH
3 ROUNDS
20 Alt Dumbbell Front Raises
12 Band Pull Aparts w/ :02 Pause
12/12 DB Side Bends
Saturday GS&C
Complete as many rounds as possible in 20 mins of:
30 Bike Calories
20 Dumbbell Curls, pick load
30 Sit-ups
20 Dumbbell Bent Over Rows, pick load
30 Curtsy Lunges
Athlete Instructions
Dumbbell Curls – crossbody
Curtsy Lunges – alternating, option to hold DB in Goblet Position.
POST WORKOUT FINISHER
Tabata Hollow/ Tuck Rock or Sit Up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Friday GS&C
Clean & Jerk 2-2-2-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3×2 @RPE 8
3×1 @RPE 8+
2×1 @RPE 9
For time:
40 Wall Balls
10 Hang Power Cleans
30 Wall Balls
10 Hang Power Cleans
20 Wall Balls
10 Hang Power Cleans