Wednesday Jan 15th, 2025

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

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Tuesday Jan 14th, 2025

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

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Monday Jan 13th, 2025

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

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Sunday Jan 12th, 2025

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

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Friday Jan 10th, 2025

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

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