Monday GS&C
“MURPH”
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
**Partition reps and scale volume however you like
Volume: Half or quater volume
Partition suggestions:
– 3 Pull Ups, 6 Push Ups, 9 Air Squats
– 4 Pull Ups, 8 Push Ups, 12 Air Squats
– 5 Pull Ups, 10 Push Ups, 15 Air Squats
– 3 Push Ups, 3 Pull Ups, 3 Push Ups, 9 Air Squats
– 5 Push Ups, 5 Pull Ups, 5 Push Ups, 15 Air Squats
Saturday GS&C
Partner Workout
Complete as many rounds as possible in 25 mins of:
60 Bike Calories
20 Medball Partner Sit Up
20 R/ 20 L Single Arm Dumbbell Push Press
P1 works while P2 rests, except for sit ups: use a wallball and toss ball btw partners: https://www.youtube.com/watch?v=hBepm16iGdM
Friday GS&C
Deadlift 6-6-6-6
Start Light-Moderate and build to Moderate-Heavy.
For time:
25 Deadlifts
50 Wall Balls
25 Deadlifts
Thursday GS&C
3 rounds for quality of:
12 Dumbbell Hammer Curls, pick load
20 Banded Tricep Pull Downs
4 rounds, each round for time, of:
Run, 400 m
10-20 Tuck up/ Vup
Run, 200 m
10 Toes-to-something
Rest 2 mins between each round.
STRENGTH SQUAD PROG
Bench Press and Squat Supersets
Wednesday GS&C
Back Squat 1×2
Build to a Heavy 2-Rep.
5 rounds for time of:
10 Box Jumps/ Step Ups
10 Front Squats
10 Burpees