Friday GS&C
Every 1 min for 8 mins, alternating between:
3 Power Cleans, pick load
Gymnastic Pull
Athlete Instructions
Power Cleans- build to and potentially past Workout Weight
Gymnastic Pull- 3-5 Ring Rows / 3-5 Pull-Ups / 1-2 Muscle-Ups
For 5 cycles:
AMRAP in 3 mins of:
2 Pull-ups/ 1-2 Muscle Ups
2 Power Cleans
40 Single / 20 Double Unders
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
Thursday GS&C
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
Week 6 of 6
Strength | 5-3-1 Cycle
For time:
20 Dumbbell Push Press/ Handstand Push-ups
30 Back Squats
40 Burpees
50 Wall Balls
STRENGTH SQUAD
Bench Press Max Effort & Squat Giant Set
Wednesday GS&C
Bent Over Barbell Row 15-12-10-10
*Start Light-Moderate and build to Moderate-Heavy.
25 Banded Lat Pull-Downs between sets.
Every 1 min for 16 mins, alternating between:
MIN 1 + 2: Row, 400m
MIN 3: max rep Russian Kettlebell Swings, 45 secs
MIN 4: Static Hold of Choice, 45 secs
Athlete Instructions
Static Hold- Plank / Tuck/ Hollow Hold / HS Hold / Deadhang
Tuesday GS&C
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Press
Week 6 of 6
Strength | 5-3-1 Cycle
10-15-20-10-15-20 reps, for time of:
Shoulder-to-Overhead
Toes-to-something
STRENGTH SQUAD
Deadlift Max Effort & Pull Giant Set
Monday GS&C
3 rounds for quality of:
Handstand Hold, 30 secs
20 Shoulder Taps (Handstand/ Pike/ Plank Position)
Wall Hollow Hold, 30 secs
AMRAP 20 MIN
50 Box Step Ups
400m Run