Friday GS&C
Squat 5-5-5-5-5
Rest as needed between sets.
Athlete Instructions
Option for Overhead, Front, or Back Squat. Keep Weight Moderate across all sets.
Tabata DB Front Squat
Rest 1 min
Tabata Alternating V-up/ tuck up or sit up
Rest 1 min
Tabata Bike Calorie
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Thursday GS&C
4-5 rounds for quality of:
Row, 500m
Wall Sit, 1:30
Plank Hold, 1:00
STRENGTH SQUAD PROGRAMMING
Strict Press and Accessories
Wednesday GS&C
6 MIN EMOM
3-4 Strict Gymnastic Pulls
Strict Pulling Options…
Vertical Ring Rows
(Banded) Pull-Ups
Chest to Bars
Weighted
12 rounds for time of:
8 Push-ups
1 Rope Climb/ Rope Row or 7 Ring Rows
Tuesday GS&C
3 SETS:
Run, 800 m
10 Alt Back Rack Lunges
Run, 400 m
10 Alt Back Rack Lunges
– Rest 2 mins BTW sets
STRENGTH SQUAD PROGRAMMING
Squat and Accessories
Monday GS&C
LUCKY CHARMS
Complete as many rounds as possible in 17 mins of:
3 Burpee Box Jumps
17 Deadlifts
3 Burpee Box Jumps
17 Toes-to-somethings
3 Burpee Box Jumps
17 Wall Balls
Post Workout Strength
3-4 rounds for quality of:
30 Kettlebell Front Rack Marches, pick load
Side Plank, L 30 secs/R 30 secs