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
Friday GS&C
Every 1 min for 8 mins, alternating between:
3 Power Cleans, pick load
Gymnastic Pull
Athlete Instructions
Power Cleans- build to and potentially past Workout Weight
Gymnastic Pull- 3-5 Ring Rows / 3-5 Pull-Ups / 1-2 Muscle-Ups
For 5 cycles:
AMRAP in 3 mins of:
2 Pull-ups/ 1-2 Muscle Ups
2 Power Cleans
40 Single / 20 Double Unders
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
Thursday GS&C
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
Week 6 of 6
Strength | 5-3-1 Cycle
For time:
20 Dumbbell Push Press/ Handstand Push-ups
30 Back Squats
40 Burpees
50 Wall Balls
STRENGTH SQUAD
Bench Press Max Effort & Squat Giant Set
Wednesday GS&C
Bent Over Barbell Row 15-12-10-10
*Start Light-Moderate and build to Moderate-Heavy.
25 Banded Lat Pull-Downs between sets.
Every 1 min for 16 mins, alternating between:
MIN 1 + 2: Row, 400m
MIN 3: max rep Russian Kettlebell Swings, 45 secs
MIN 4: Static Hold of Choice, 45 secs
Athlete Instructions
Static Hold- Plank / Tuck/ Hollow Hold / HS Hold / Deadhang