Workout of the Day

Saturday GS&C

40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Burpee
Sit-up

Friday GS&C

Clean & Jerk 3-3-3-3-3

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

Week 2 of 6 Strength | Olympic Lifting Cycle
Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.

6 rounds for time of:
5 Power Clean & Jerks
10 Box Jump Overs

Thursday GS&C

Every 1 min for 6 mins, alternating between:
Kettlebell Around-the-World, pick load, 45 secs
Kettlebell Hollow Flutter Kick, pick load, 45 secs

Complete as many rounds as possible in 25 mins of:
Farmer Carry, pick load, 200 m
35 Bike Calories
25 V-ups/ Tuck Up/ Sit Up
15 Push-ups

STRENGTH SQUAD
Strict Press Max Effort and Hinge Giant Set

Wednesday GS&C

Tempo Back Squat 5-5-5

Tempo @31X1

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

Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’

For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Scaled Option:
For time:
Row, 750m
40 Thrusters, 45/35 lbs
30 Jumping Pull-ups or Ring Rows

Tuesday GS&C

Complete as many rounds as possible in 6 mins of:
6 Single Dumbbell Curls, pick load
6 Dumbbell Overhead Tricep Extensions, pick load
12 Dumbbell Glute Bridges, pick load

Every 1 min for 20 mins, alternating between:
50 Jump Ropes
20 Dumbbell Front Rack Lunges
Run, 400 m, 2 mins
Rest 1 min

STRENGTH SQUAD
Bench Press Max Effort and Back Squat Giant Set