Workout of the Day

Monday GS&C

Deadlift 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

Complete as many rounds as possible in 13 mins of:
40 Jump Ropes
10 Alternating Single Leg Squats*
10 Deadlifts

*Options:
Reverse Lunge
Hawaiian squat
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Plate Assisted Single Leg Squats
Heel Elevated Narrow Stance Squats
Box Step-Ups

Saturday GS&C

PARTNER WORKOUT
Complete as many rounds as possible in 30 mins of:
60 Row Calories
50 Russian Kettlebell Swings
40 Single DB Box Step Ups

Athlete Instructions
Complete in teams of 2.
P1 works while P2 rests. Split work as needed.

CORE FINISHER
Every 1 min for 8 mins, alternating between:
Alternating V-up, 40 secs
Plank Hold, 40 secs

Friday GS&C

Back Squat 5-3-1+

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

Loading should be heavier from last week.

Week 4 of 6
Strength | 5-3-1 Cycle

Complete as many rounds as possible in 8 mins of:
21 Dumbbell Thrusters
21 Pull-ups
15 Dumbbell Thrusters
15 Pull-ups
9 Dumbbell Thrusters
9 Pull-ups

If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

Thursday GS&C

Power Clean + Hang Power Clean + Hang Squat Clean

Every 1:30 for 9 mins.

*Hang Squat Clean (Option to Hang Power Clean + Front Squat)

For time:
250 Single/ 150 Double Unders
40 Toes-to-somethings
20 Power Cleans
200 Single/ 100 Double Unders
30 Toes-to-somethings
15 Hang Power Cleans
100 Single/ 50 Double Unders
20 Toes-to-somethings
10 Hang Squat Cleans

STRENGTH SQUAD PROG
Bench Press Max Effort & Squat Giant Set

Wednesday GS&C

4 rounds for quality of:
Handstand Hold, 30 secs
20 Shoulder Taps (Handstand/ Pike/ Plank Position)
Wall Hollow Hold, 30 secs 

24 MIN EMOM
MIN 1: 6-10 Strict HSPU or DB Shoulder Press
MIN 2: 15-30 Tuck/ Hollow Rock
MIN 3: Bike
MIN 4: Rest