Saturday GS&C
4 rounds for quality of:
8 L/8 R Dumbbell Bulgarian Split Squats, pick load
16 Dumbbell Glute Bridges, pick load
* Dumbbell Glute Bridges- hold for :30 on final rep
Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Dumbbell Goblet Lunges, pick load
5 Strict Pull-ups/ Ring Rows
Friday GS&C
6 rounds, each round for time, of:
Row, 400-500m
50 Jump Ropes
15 Up-Downs
Go every 5 mins.
Thursday GS&C
ON AN 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Front Squat
Mod-Heavy should allow for a perfect execution of all 3-Reps.
10 rounds for time of:
5 Handstand Push-ups/ Push Up
5 Thrusters
* Should be a challenging press option
– HSPU
– Feet on bench HSPU
– Pike Push Up
– Hand release Push Up
– Push Up
STRENGTH SQUAD PROG
Deadlift and Strict Press Supersets
Wednesday GS&C
2 rounds for time of:
30 Bike Calories
30 Deadlifts
30 Bike Calories
30 Dumbbell Hang Power Cleans
Tuesday GS&C
Push Jerk 8-6-4-2
Athlete Instructions
Start Moderate and end Moderate-Heavy.
*If sore from Murph keep it light today
Complete as many rounds as possible in 12 mins of:
5 Shoulder-to-Overheads
7 Toes-to-something
9 Box Jumps
STRENGTH SQUAD PROG
Bench Press and Squat Supersets