Workout of the Day

Wednesday GS&C

ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Press

Week 1 of 6
Strength | 5-3-1 Cycle

Complete as many rounds as possible in 12 mins of:
5 Hang Power Cleans
7 Push Press
9 Burpee Over Bars

Tuesday GS&C

AMRAP x 25 MINUTES*
In Teams of Two
AMRAP 25
10 Cal Bike
12 Farmer’s Lunges
2 BMU or 4-6 Pull Ups

*P1 completes one full round, then switch with P2.

CORE FINISHER
Tabatta Russian Twist
8x :20 work/ :10 rest

Strength Squad:

Deadlift Max Effort & Pull Giant Set

Monday GS&C

ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift

Week 1 of 6
Strength | 5-3-1 Cycle

2 rounds for time of:
Run, 400 m
25 Push-ups
25 Deadlifts

Saturday GS&C

ON A 10:00 RUNNING CLOCK…
Choose a Strict Pull-Up Option…

Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows

For Time:
120 Wall Balls
90 Pull Ups or Ring Rows

* Partition the movements however you prefer to complete the work.

Friday GS&C

1x [ 1 Hang Clean + 1 Clean ], pick load

Every 1 min for 12 mins.

Start Mod-Light and build to Heavy.

Option for Squat or Power.

Complete as many rounds as possible in 15 mins of:
40 Double/ 80 Single Unders
20 Row Calories
10 Hang Power Cleans