Thursday GS&C
Power Clean + Hang Power Clean + Hang Squat Clean
Every 1:30 for 9 mins.
*Hang Squat Clean (Option to Hang Power Clean + Front Squat)
For time:
250 Single/ 150 Double Unders
40 Toes-to-somethings
20 Power Cleans
200 Single/ 100 Double Unders
30 Toes-to-somethings
15 Hang Power Cleans
100 Single/ 50 Double Unders
20 Toes-to-somethings
10 Hang Squat Cleans
STRENGTH SQUAD PROG
Bench Press Max Effort & Squat Giant Set
Wednesday GS&C
4 rounds for quality of:
Handstand Hold, 30 secs
20 Shoulder Taps (Handstand/ Pike/ Plank Position)
Wall Hollow Hold, 30 secs
24 MIN EMOM
MIN 1: 6-10 Strict HSPU or DB Shoulder Press
MIN 2: 15-30 Tuck/ Hollow Rock
MIN 3: Bike
MIN 4: Rest
Tuesday GS&C
Deadlift 5-3-1+
Use the heaviest weight you can for each set.
Rest as needed between sets.
Loading should be heavier from last week.
2 Rounds For time:
30 Box Jump Overs
20 Deadlifts
STRENGTH SQUAD PROG
Deadlift Max Effort & Pull Giant Set
Monday GS&C
Push Press 5-3-1+
Use the heaviest weight you can for each set.
Rest as needed between sets.
Loading should be heavier from last week.
Week 4 of 6
Strength | 5-3-1 Cycle
Complete as many rounds as possible in 16 mins of:
Run, 400 m
10 Shoulder-to-Overheads
40 Walking Lunges
Saturday GS&C
For time:
40 Bike Calories
40 Wall Balls
15 Push-ups
30 Bike Calories
30 Wall Balls
15 Push-ups
20 Bike Calories
20 Wall Balls
15 Push-ups
10 Bike Calories
10 Wall Balls
15 Push-ups
5 Bike Calories
5 Wall Balls
15 Push-ups