GCSC APRIL 2020
Monday, April 13th, New Week Corona Armor, Week 1
Monday, 13th, 2020
Jet Fuel: Tabata alternating:
Pushups
Band Pull Aparts
Pull up Bar hang
**Go For 6 minutes**
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
3xMax Reps DB Bench Press @8 out of 10 weight
2xMax Reps DB Bench Press @5 out of 10 (20+Reps)
GainCity:
3x10 Tempo Chinnups -3 count lower -all 10 unbroken
(Make it so it is easy to get chin over the bar i.e. a box, or jumping).
3x100ft
Sled Rows Heavy
3x15 DB Hammer Curls
3x15 DB Tricep Kickbacks
After Burner:
3 mins Max Burpees
Rest 2 mins
2 mins max Burpees
Rest 1 min
1 min Max Burpees
*Puke city*
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Tuesday, April, 14th, 2020
Jet Fuel:
-3x1 minute:
2 hip circle side steps (each way)
2 hip circle squats
*Use a doubled over band, just above the knees.
-30 Banded good morning
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift
Max 3
2x5 @90%
1xAMAP @70%
**Compare to max 5, March 17th**
GainCity:
3x100m Sled Drag
3x10 GHR
*Scale by using a band around the ghd and shoulders, or have people pair up and have partner hold their ankles as they slowly lower to the ground, then perform a pushup and propel themselves back up to start position.
3x20 GHD situps
*Scale to regular situps if needed.
Afterburner:
3x
2 minute Amrap, AHAP:
2 Power Clean
4 Front Rack Lunge
**1 min rest between rounds
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Wednesday, April 15th, 2020
Active Rest Day
20 min EMOM, Alternating:
-15 Situps, 10 Pushups
-1 min Run
Alternate: 1st minute perform 15 situps and 10 pushups, Next minute, run.
-then...STRETCH!
-OR-
HUMPDAY PUMPDAY!!
20min EMOM Alternating:
-5 Bench Press AHAP
-:40 Max air squats
*Bench should be heavy but unbroken
*Get 20 seconds rest every minute
*Alternate minutes
-then rest 5 minutes and transition
20 min EMOM:
5 Squats AHAP
:40 Max Pushups (slingshot ok)
*Squats should be heavy but unbroken
*Get 20 seconds rest every minute
*Alternate minutes
**This is a big nasty workout. Your legs will be shot before the Squat EMOM. Recommend using a slingshot for the pushups regardless of your pushup ability unless you are extremely conditioned for that kind of volume. **
-then
Girth Differential:
50 Bandy Curls
50 Bandy Overhead Ext
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Thursday, April 16th, 2020
Jet Fuel: 3 Sets:
3 Wallwalks + 6 shoulder taps (perform a wallwalk and perform 3 shoulder taps each. Repeat)
10 Cal Bike
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 8
3x8 @90% of 8rm
**Compare to max 10 March 26th
GainCity:
-4x12
Rear Delt Flyes (by the way nerds, this is correct spelling, it’s a different kind of fly)
BB Upright rows heavy
-4x15
Seated Alternating curls
DB Skull Crusher
Afterburner:
10-9-8-7-6-5-4-3-2-1
Pullups
1-2-3-4-5-6-7-8-9-10
DB Push Press AHAP
*Pullups can be any kind. Strict preferred if the first 10 can be unbroken. From there, kip away.
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Friday, April 17th, 2020
Jet Fuel:
Prowler Push:
10x
10 seconds on, 30 seconds off
Mash lower body
Major, Lift: Red: Deadlift
-then No AMRAPS TODAY
Wht/Blu: Volume Squat
10x10
*no percentage here. Pick a manageable weight, remember this is a dynamic day. There should be no risk of failure. Still focus on speed out of the bottom. The weight should be roughly 4 out of 10.
GainCity:
Hip circle Party
3x20 Reverse Hypers
Afterburner:
3 Rounds:
200m Run
10 UNBROKEN Deadlift AHAP
15 Box Jumps (24/20)
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SABADO GIGANTE
20min EMOM Alternating:
-5 Bench Press AHAP
-:40 Max air squats
*Bench should be heavy but unbroken
*Get 20 seconds rest every minute
*Alternate minutes
-then rest 5 minutes and transition
20 min EMOM:
5 Squats AHAP
:40 Max Pushups (slingshot ok)
*Squats should be heavy but unbroken
*Get 20 seconds rest every minute
*Alternate minutes
**This is a big nasty workout. Your legs will be shot before the Squat EMOM. Recommend using a slingshot for the pushups regardless of your pushup ability unless you are extremely conditioned for that kind of volume. **
-then
Girth Differential:
50 Bandy Curls
50 Bandy Overhead Ext
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