Thursday GS&C
3 rounds for quality of:
Monostructural Cardio, 3 mins
10 Tempo Dumbbell Goblet Squats, pick load
15 Tempo Dumbbell Chest Flies, pick load
10 L/10 R Tempo Single Arm Dumbbell Bent Over Rows, pick load
Static Hold, 1 min
Rest 1 min
Strength Squad:
Bench Press Max Effort & Squat Giant Set
Wednesday GS&C
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Press
Week 1 of 6
Strength | 5-3-1 Cycle
Complete as many rounds as possible in 12 mins of:
5 Hang Power Cleans
7 Push Press
9 Burpee Over Bars
Tuesday GS&C
AMRAP x 25 MINUTES*
In Teams of Two
AMRAP 25
10 Cal Bike
12 Farmer’s Lunges
2 BMU or 4-6 Pull Ups
*P1 completes one full round, then switch with P2.
CORE FINISHER
Tabatta Russian Twist
8x :20 work/ :10 rest
Strength Squad:
Deadlift Max Effort & Pull Giant Set
Monday GS&C
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
Week 1 of 6
Strength | 5-3-1 Cycle
2 rounds for time of:
Run, 400 m
25 Push-ups
25 Deadlifts
Saturday GS&C
ON A 10:00 RUNNING CLOCK…
Choose a Strict 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
For Time:
120 Wall Balls
90 Pull Ups or Ring Rows
* Partition the movements however you prefer to complete the work.