Wednesday GS&C
3 rounds, 1 min per station, for max reps of:
Wall Ball
Sumo Deadlift High-pull (Barbell or KB)
Box Jump (step down)
Push Press
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Tuesday GS&C
Deadlift 3-3-3-3-3
Tempo @31X1
Keep weight Moderate-Heavy across all sets.
Complete as many rounds as possible in 12 mins of:
Run, 200 m
5 L/5 R Front Rack Lunges (from the floor)
10 Slamballs
STRENGTH SQUAD
Deadlift Volume & Bench Press
Monday GS&C
Bench Press 10-10-10-10-10
Btwn each set of Bench, 20 Straight Arm Banded Lat Pushdowns .
Use the heaviest weight you can for each set.
Rest as needed between sets.
Aim to progress from Last Week
15 MIN AMRAP
10 Alternating Dumbbell Devil Press
10 Toes-to-somethings
30 Double/ 60 Single Unders
Saturday GS&C
PARTNER WORKOUT
For time:
100 Row Calories
50 Pull-ups
30 Front Squats, pick load
80 Row Calories
40 Pull-ups
20 Front Squats, pick load
60 Row Calories
30 Pull-ups
10 Front Squats, pick load
Complete in teams of 2. One person works and one rests
Friday GS&C
Deadlift 4-4-4-4-4
(31X1) Keep weight Moderate+ across all sets.
Week 2 of 7
Strength | Tempo Cycle
Complete as many rounds as possible in 10 mins of:
30 Jump Ropes
15 Power Snatches