Monday GS&C
5 rounds, 3 mins each, for max reps of:
50 Air Squats
max reps in remaining time Row Calories
Rest 1:30
POST WORKOUT FINISHER
3 rounds for quality of:
25 Ring Rows
20 Single Arm Dumbbell Bent Over Rows, pick load
10 L/10 R Alternating Dumbbell Slides, pick load
Saturday GS&C
15 rounds for time of:
1 Burpee Pull-up or Muscle Up
3 Hang Power Cleans
5 Shoulder-to-Overheads
7 Box Jump Overs
Friday GS&C
Back Squat 5×5
Use the same weight for each set.
Rest as needed between sets.
For 4 cycles:
AMRAP in 3 mins of:
3 Up-Downs
6 Toes-to-somethings
9 Dumbbell Front Squats
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
Thursday GS&C
3 rounds for time of:
Run, 400 m
2 L/2 R Turkish Get-ups, pick load
10 DB Bent Over Rows
10 Strict Handstand Push-ups / Seated DB Strict Press
Suitcase Carry, pick load, 200 m
Plank Hold, 1 min
Rest 1 min
Strength Squad
Bench Press Volume & Squat Giant Set
Wednesday GS&C
FOR TIME
50-35 Bike Calories
40 Russian Kettlebell Swings
30 Sit-ups
20 Alt DB Snatch
50-35 Bike Calories
40 Russian Kettlebell Swings
30 Sit-ups
20 Burpees
50-35 Bike Calories
40 Russian Kettlebell Swings
30 Sit-ups
20 Alternating Dumbbell Devil Press