Thursday GS&C
3 rounds for quality of:
Cardio of Choice, 2 mins
2 L/2 R Turkish Get-ups, pick load
20 Push-ups
Cardio of Choice, 2 mins
10 L/10 R Half Kneeling Arnold Press, pick load
20 Alternating Box Step-ups, pick load
Strength Squad
Bench Press Volume & Back Squat
Wednesday GS&C
Hang Power Clean + Low Hang Power Clean + Power Clean
Every 1:30 for 9 mins.
Build up to Moderate-Heavy Weight.
For time:
Run, 800 m
30x Power Cleans
Run, 800 m
Tuesday GS&C
Tempo Front Squat 4-4-4-4-4
(32X1) Keep weight Moderate+ across all sets.
Week 2 of 7
Strength | Tempo Cycle
6 rounds for time of:
12 Alternating Dumbbell Lunges
12 Toes-to-somethings
Strength Squad
Squat Volume & Deadlift
Monday GS&C
DB Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
2 Pull Ups
4 Dumbbell Push Press or HSPU
8 Kettlebell Swings
Saturday GS&C
Every 1 min for 10 mins, alternating between:
1 Rope Climb/ 2 Strict Pull Up/ 4 Ring Row
2 Power Cleans, pick load
Complete as many rounds as possible in 15 mins of:
1 Rope Climb/ 2 Strict Pull Up/ 4 Ring Row
2 Power Cleans (moderate)
10 Burpees