Thursday GS&C
ON A 16:00 RUNNING CLOCK…
Build to a Heavy Complex
1x [ 1 Thruster + 2 Shoulder-to-Overheads ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run, 400 m
21 Thrusters
Run, 400 m
15 Thrusters
Run, 400 m
9 Thrusters
Wednesday GS&C
Complete as many rounds as possible in 25 mins of:
50/40 Bike Calories
50 Hang Power Cleans, pick load
50 Back Rack Alternating Reverse Lunges, pick load
50 Synchronized Sit-ups
Complete in teams of 2.
P1 works while P2 rests except the Synchro Sit-Ups will be completed together, 50 reps at same times. Use the same weight for the Hang Power Cleans and Lunges. Split work as needed.
Tuesday GS&C
ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
6 rounds for time of:
15 Box Jump Overs
12 Pull-ups/ Ring Rows
9 Strict Dips (Bar, ring or bench)
STRENGTH SQUAD
Deadlift Max Effort & Pull Giant Set
Monday GS&C
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
Week 6 of 6
Strength | 5-3-1 Cycle
As many reps as possible in 8 mins of:
1 Deadlift
2 Toes-to-somethings
2 Deadlifts
4 Toes-to-somethings
3 Deadlifts
6 Toes-to-somethings
…
Continue adding 1 Deadlift and 2 Toes-to-something to each round until time expires.
Saturday GS&C
4 rounds for time of:
20 Bike Calories
20 Box Step Overs
20 Dumbbell Goblet Squats
200m Dumbbell Suitcase Carry
CORE FINISHER
Every 1 min for 6 mins, alternating between:
Alternating V-Up/ Tuck- Up, 45 secs
Plank Hold, 45 secs