Workout of the Day

Monday GS&C

Bench Press 1×1

Use the heaviest weight you can for the set.

AMRAP 8 MIN
35 Jump Ropes
5 Push Jerks (aim for 75% of 1RM)

Saturday GS&C

Complete as many rounds as possible in 18 mins of:
15 Bike Calories
10 Dumbbell Renegade Rows

*Every 3 mins complete:
Run, 200 m

Dumbbell Renegade Rows- 1 rep = push-up + L Row + R Row

Friday GS&C

Build to a heavy complex in 8 mins.
Clean + Hang Clean

Use the heaviest weight you can for each set.
Rest as needed between sets.

Option for squat or power.

15 rounds for time of:
1 Power Clean
2 Box Jump Overs
3-5 Pull-ups/ Ring Rows

Thursday GS&C

Back Squat 12-10-8

Week 4 of 5 Strength | Wave-Loading Cycle

Start Light and build to Moderate. This is a deload week in the Strength Cycle.

In 16 mins do:
Row, 2,000m
then in the remaining time, AMRAP of:
10 Thrusters
10 Up Down Over Barbells
15 Sit-ups

Strength Squad:

Bench Press and Squat Supersets

Wednesday GS&C

8:00 For Quality
Rope Climb Practice

5 rounds:
MIN 1: 1-3 Rope Climbs or Rope Rows
MIN 2: 10-15 Burpees
MIN 3&4: 300-400m run
MIN 5: REST

Details
1-3 Rope Climbs or Rope Rows
Shuttle Runs- 25′ out, 25′ back; 1 Rep = 25′ increment.