Sunday Jun 1st, 2025

Monday GS&C

Deadlift 2-2-2-2-2

Athlete Instructions
Build and stay at Heavy weight across all sets.

For time:
20 Jump Ropes
4 Deadlifts
40 Jump Ropes
6 Deadlifts
60 Jump Ropes
8 Deadlifts
80 Jump Ropes
10 Deadlifts
60 Jump Ropes
8 Deadlifts
40 Jump Ropes
6 Deadlifts
20 Jump Ropes
4 Deadlifts

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Friday May 30th, 2025

Saturday GS&C

4 rounds for quality of:
8 L/8 R Dumbbell Bulgarian Split Squats, pick load
16 Dumbbell Glute Bridges, pick load

* Dumbbell Glute Bridges- hold for :30 on final rep

Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Dumbbell Goblet Lunges, pick load
5 Strict Pull-ups/ Ring Rows

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Thursday May 29th, 2025

Friday GS&C

6 rounds, each round for time, of:
Row, 400-500m
50 Jump Ropes
15 Up-Downs

Go every 5 mins.

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Wednesday May 28th, 2025

Thursday GS&C

ON AN 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Front Squat

Mod-Heavy should allow for a perfect execution of all 3-Reps.

10 rounds for time of:
5 Handstand Push-ups/ Push Up
5 Thrusters

* Should be a challenging press option
– HSPU
– Feet on bench HSPU
– Pike Push Up
– Hand release Push Up
– Push Up

 

STRENGTH SQUAD PROG
Deadlift and Strict Press Supersets

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Tuesday May 27th, 2025

Wednesday GS&C

2 rounds for time of:
30 Bike Calories
30 Deadlifts
30 Bike Calories
30 Dumbbell Hang Power Cleans

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