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
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