In 2 mins, for max reps of:
25 Front Squats
max reps in remaining time Bike Calories
Rest 2 mins

— then —

In 2 mins, for max reps of:
20 Front Squats
max reps in remaining time Bike Calories
Rest 2 mins

— then —

In 2 mins, for max reps of:
15 Front Squats
max reps in remaining time Bike Calories
Rest 2 mins

— then —

In 2 mins, for max reps of:
15 Front Squats
max reps in remaining time Bike Calories

Front Squat: Bar comes from the floor and loading: start light and add weight each interval

CORE FINISHER

“Tabata” – Hollow/ Tuck Rocks : 6 x 30 secs / 30 secs

The Tabata interval is 30 secs of work followed
by 30 secs of rest for 6 intervals.

STRENGTH SQUAD
Deadlift Wave loads and Strict Press Wave loads

Deadlift: Wendler WK 1
Week 1: use 1RM found in last strength cycle or go by feel
5 reps x 65%
5 reps x 75%
5+ reps x 85%

For time:
20 Box Jumps/ Step Up
30 Alternating Dumbbell Snatches
40 Deadlifts
30 Alternating Dumbbell Snatches
20 Box Jumps/ Step Up

6 MIN EMOM
1-5 Strict Pull Ups or Challenging Ring Row

4 rounds, 3 mins each, for max reps of:
50 Jump Ropes
20 Kettlebell Swings,
Max reps in remaining time Burpee Pull-ups/ Burpee Ring Row
Rest 1:30 btw rounds

Friday GS&C

FOR TIME: 25 MIN CAP
10-9-8-7-6-5-4-3-2-1
Box Jump Overs
Toes to Something
Power Snatch or DB Snatch

*After each full round, complete a 50m-100m Run. The workout ends with a 50-100m Run.

ADJUSTED OPTION FOR NEWER ATHLETES
FOR TIME*
7-6-5-4-3-2-1
Box Jump Overs
Toes to Something
Power Snatch

*After each full round, complete a 50m-100m Run. The workout ends with a 50-100m Run.

Thursday GS&C

20 MIN EMOM:
MIN 1: 14-20 Alternating Kettlebell Goblet Lunges, pick load
MIN 2: 10-15 Bike Calories
MIN 3: max rep Sit-ups
MIN 4: Rest

CORE FINISHER
3 rounds for quality of:
16/16 DB Side Bends
Plank Hold, 1 min

Strength Squad:

Bench Press Wave Load and Squat Wave Load

Wednesday GS&C

Squat 5×5

Use the same weight for each set.
Rest as needed between sets.
Build to a Moderate weight and hold the same weight across all 5 sets.

Squat Options…
Back Squat
Front Squat
Overhead Squat

5 rounds for time of:
10 Overhead or Front Squats
10 Row Calories

Tuesday GS&C

16 mins AMRAP:
16 Alternating Box Step-overs
16 Updowns
8 Shuttle Runs (25ft down and back + 1 shuttle run)

*Option to add DB and hold in Goblet Position

POST WORKOUT SKILL
3 – 4 ROUNDS
:10-:30 Chin Over Bar or Top or Ring Row Hold*
5- 10 Strict Dips**
Rest as needed Btw Sets

*If doing chin over bar, may use grip of choice

*Skill Options…
Box/Bench Dips
Strict Ring/Bar Dips (Banded Optional)

Strength Squad:

Deadlift Wave loads and Strict Press Wave loads