Thursday GS&C
Bench Press 10-10-10
Rest as needed between sets.
Build to a Moderate+ weight and stay Moderate+ across all sets.
Week 1 of 6
Strength | Volume/Capacity Cycle
As many reps as possible in 12 mins of:
4 Box Jumps, 30/24 in
12 Bike Calories
6 Box Jumps, 30/24 in
12 Bike Calories
8 Box Jumps, 30/24 in
12 Bike Calories
…
Continue adding 2 Box Jump reps each round until time expires.
STRENGTH SQUAD
DeadLift Emom
Back Squat Wave Prog
Wednesday GS&C
Tempo Deadlift 5-5-5-5
Rest as needed between sets.
Tempo (31X1)
Start Light and Build to Moderate+.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
3 rounds, each round for time, of:
Run, 400 m
10 Deadlifts
10 Pull-ups
Rest 2 mins between each round.
3 rounds for quality of:
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
Walk, 100 m
Tuesday GS&C
Overhead or Front Squat 10-10-10
Rest as needed between sets.
Build to a Moderate+ weight and stay Moderate+ across all sets.
Week 1 of 6
Strength | Volume/Capacity Cycle
Complete as many rounds as possible in 7 mins of:
7 Power Snatches or Cleans
7 Overhead or Front Squats
35 Jump Ropes
STRENGTH SQUAD
BenchPress Emom
DeadLift Wave Prog
Monday GS&C
ON AN 8:00 RUNNING CLOCK…
Practice: alt btw
Rope Climbs or Strict Pull-Ups
:10 – :40 Handstand or plank Hold
20 MIN EMOM
MIN 1: Alternating No Push-up Renegade Row
MIN 2: Shuttle Run, 25 ft
MIN 3: Rope Climb
MIN 4: Shuttle Run, 25 ft
MIN 5: REST
Saturday GS&C
3 ROUNDS: use to warm up movements for workout
8 Single Leg Squats
3 DB Front Squats
3 Strict Pull Ups
3 rounds for time of:
20 Bike Calories
20 Single Leg Squat
10 Strict Pull-ups
10 DB Front Squats