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Monday, April 13th. New Week Corona Armor, Week 1

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

-------------------------------------------

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.

--------------------------------------------------

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)

-------------------------------------------------

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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