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
Wednesday GS&C
ON A 10:00 RUNNING CLOCK…
Build to Workout Starting Weight for 1-Rep Power Snatch
14 MIN EMOM: Alt btw the following
Min 1: 12-20 Bike Calories
Min 2: 1 Power Snatch, pick load
Tuesday GS&C
Every 1 min for 10 mins alternating between:
max rep Machine Calories, 45 secs
max rep Dumbbell Floor Press, pick load, 45 secs
Rest 2 mins, then Part 2…
Every 1 min for 10 mins alternating between:
max rep Machine Calories, 45 secs
max rep Ring Rows, 45 secs
Rest 2 mins, then Part 3…
Every 1 min for 10 mins, alternating between:
max rep Machine Calories, 45 secs
max rep Sit-ups, 45 secs
Workout Options:
Sit-ups- Option to Add DB for Weighted Sit-Up
Machine Calories- Option to Run, Bike, Row, Jump Rope or Ski for Cardio Choice
Strength Squad:
Deadlift & Sled work
Monday GS&C
Overhead or Front Squat 10-8-6-4
Start Light and build to Moderate-Heavy.
Complete as many rounds as possible in 9 mins of:
20 Double/ 40 Single Unders
10 Burpee Over Bars
5 Overhead or Front Squats
Saturday GS&C
1 Power Clean & Jerk, pick load
Every 1 min for 8 mins.
Start Mod-Light and Build to Workout Weight
20 rounds for time of:
1 Power Clean & Jerk, 155/105 lbs
3 Dumbbell Strict Press or HSPU