Workout of the Day

Saturday GS&C

4 rounds for quality of:
Monostructural Cardio, 3 mins
30 Sit-ups
20 Slamballs
10 Strict Pull-ups
Kettlebell Front Rack Hold, pick load, 1 min
Rest 1 min

Friday GS&C

For time:
Run, 1200 m
80 Bike Calories
Run, 800 m
100 Bike Calories
Run, 400 m
120 Bike Calories

*40min cap

Athlete Instructions
Complete in teams of 2.
P1 and P2 will complete the Runs together. Partners will split the Cal Bike as needed. If one partner finishes the run before the other they can start the bike and dont have to wait for their partner

Thursday GS&C

Every 3 mins for 9 mins do:
5 Kip Swings and 5 toes to something
8 Front Rack Lunges, pick load

15 MIN AMRAP
2-4-6-8-10….
Alternating Front Rack Lunges
Burpees
Toes-to-somethings

*keep adding 2 reps until itme runs out

Strength Squad Programming:

Bench Press Max Effort & Squat Giant Set

Wednesday GS&C

Back Squat 5-5-5

Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.

Week 5 of 6
Strength | 5-3-1 Cycle

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

*Options
Jumping Pull Ups
Ring Rows

Tuesday GS&C

Push Press 5-5-5

Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.

Week 5 of 6
Strength | 5-3-1 Cycle

Every 1 min for 21 mins, alternating between:
max rep Shuttle Runs, 25 ft, 45 secs
max rep Push-ups, 45 secs
3 Rope Climbs/ Rope Rows/ 9 Ring Rows

Strength Squad Programming
Deadlift Max Effort & Pull Giant Set