GCSC APRIL 2020
Monday, April 20th, Week 2
Corona Armor, Week 2
Monday, 20th, 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)
**Add 5lbs to your weight from last week**
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:
Burpees:
6 rounds
1 min on, 30 seconds off
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Tuesday, April, 21st, 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: Pause Squat vs Chains
Max 3
AMRAP @80% no pause
*2 count pause
*Dudes 3 chains, Chicks 2 chains
**Compare to March 24th**
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:
For time:
20 Power Cleans
40 Front Rack Lunges (20 each)
*Same weight as last week, try and keep the breaks to a minimum
*Must be completed in order
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Wednesday, April 22nd, 2020
Active Rest Day
Row a 5k
-then...STRETCH!
-OR-
HUMPDAY PUMPDAY!!
Courtesy of Hybrid Athletics:
Complete in any order:
DB Bench 5x10 AHAP
Strict Pullup 5xMax Reps
Barbell Curls 5x10 AHAP
Barbell Skull Crushers 5x10 AHAP
DB Hammer Curls 5x10 (each) AHAP
Strict Dips 5xMax Reps
-then
For Time:
50 Cal Assault Bike
**2 min time cap!!
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Thursday, April 23rd, 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: Board Press
Max 5, 2 board
AMRAP @80% w/ 2 board
AMRAP @80% w/ 3 board
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 min EMOM:
5 Pullups
Max Reps DB Push Press
*In the Same minute
*Get 15 seconds rest
*Start strict, then go to kipping
*Lower the number of reps if needed
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Friday, April 24th, 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.
**Add 10lbs to last week**
GainCity:
Hip circle Party
3x20 Reverse Hypers
Afterburner:
Running Clock, in order:
400m Run
3min AMRAP:
10 UNBROKEN Deadlift AHAP
15 Box Jumps (24/20)
400m Run
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SABADO GIGANTE
Courtesy of Hybrid Athletics:
Complete in any order:
DB Bench 5x10 AHAP
Strict Pullup 5xMax Reps
Barbell Curls 5x10 AHAP
Barbell Skull Crushers 5x10 AHAP
DB Hammer Curls 5x10 (each) AHAP
Strict Dips 5xMax Reps
-then
For Time:
50 Cal Assault Bike
**2 min time cap!!
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