Thursday GS&C
ON A 20:00 RUNNING CLOCK…
5×3 Bench Press
Week 1 of 3: Prep for Powerlifting Potluck
16 MIN EMOM:
MIN 1: :45 Bike Calorie
MIN 2: :45 Jump Rope
MIN 3: :45 Bike
MIN 4: :45 Toes to something
STRENGTH SQUAD
Strict Press and Accessories
Wednesday GS&C
4 rounds, 3 mins each, for max reps of:
Row, 400- 500 m
max reps in remaining time Burpees
Rest 1:30
POST WORKOUT STRENGTH
DB or BB Front Rack Reverse Lunge : 16-16-16-16
Tuesday GS&C
ON A 25:00 RUNNING CLOCK…
5×3 Back Squats
– Build load across sets
Week 1 of 3: Prep for Powerlifting Potluck
For time:
60 Wall Balls
40 DB Snatches
30 Wall Balls
20 DB Snatches
STRENGTH SQUAD
Squat and Accessories
Monday GS&C
ON A 8:00 RUNNING CLOCK…
Practice Rope Climb or Rope Row
Complete as many rounds as possible in 16 mins of:
Run, 400 m
20 Box Jumps
1-2 Rope Climb/ Row or 10 Ring Row
Saturday GS&C
3 ROUNDS
20 Alt Crossbody DB Hammer Curls
10 Alt KB Gorilla Rows
3 rounds for time of:
10 Alternating Pistols or lunges
15 Burpee Pull Ups/ Ring Rows
20 Wallballs
25 Cal Bike