Workout of the Day

Tuesday GS&C

In 25 mins do:
Row, 2025 m
then in the remaining time, AMRAP of:
20 Double/ 40 Single Unders
2 Thrusters
5 Pull-ups

Strength Squad

Bench Press and Back Squat

Monday GS&C

3 rounds for quality of:
15 Lat Pull Overs
25 Banded Upright Rows

Workout

0-5 mins:
3 MIN: max reps Goblet Box Step-ups
Sprint, 100 m
— then —

5:00 – 10:00
3 MIN: max reps Sit-ups,
Sprint, 100 m
— then —

10:00 – 15:00
3 MIN: max reps Push-ups
Sprint, 100 m

— then —
15:00 – 20:00
3 MIN : max reps Up Down Box Jumps
Sprint, 100 m

Coaching Note: for each section athletes will do a 3 MIN amrap and at the end of that 3 MIN got straight into a 100m sprint, once sprint complete they will rest the remaining of the 5MIN interval… see BTWB app if this isnt clear

Saturday GS&C

4 rounds, each round for time, of:
30-20 Bike Calories
20 Toes-to-something
10 Front Squats

Rest 2 mins between each round.

Friday GS&C

ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Bench Press

Complete as many rounds as possible in 12 mins of:
12 Hand Release Push-ups
12 Russian Kettlebell Swings
12 Box Jumps

Thursday GS&C

In teams of 2.
EMOM x 32 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Burpees
MIN 3 – Max Team Deadlifts (Athlete Choice)
MIN 4 – Rest

P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same or different bars. one athlete working at a time. MIN 4, Team Rests.

Strength Squad:

Deadlift and Barbel row