Workout of the Day

Friday GS&C

Back Squat 5-5-5+

Week 2 of 6
Strength | 5-3-1 Cycle

10 rounds for time of:
10 Wall Balls
60 Single/ 30 Double Unders

Thursday GS&C

Row, 400 m
30 Box Jumps
30 Kettlebell Swings
Row, 800m
30 Box Jumps
30 Kettlebell Swings
Row, 1200 m
30 Box Jumps
30 Kettlebell Swings

POST WORKOUT STRENGTH
3 rounds for quality of:
10 L/10 R Single Arm Kettlebell Bent Over Rows
10 L/10 R Single Leg Kettlebell Romanian Deadlifts
12 L/12 R Poliquin Step Ups

STRENGTH SQUAD
Bench Press Max Effort & Squat Giant Set

Wednesday GS&C

AMRAP x 20 MINUTES
5 Pull-Ups or Ring Rows
10 Push-Ups
15 Air Squats

* Rep Options:
2 pull up/ 4 push up/ 6 air squats
3 pull up/ 9 push up/ 9 air squats
4 pull up/ 8 push up/ 12 air squats

POST WORKOUT FINISHER
4 SETS (:30 ON/ :30 OFF)
MOVT 1 – Sit Up
MOVT 2 – Hollow Hold

Tuesday GS&C

Deadlift 5-5-5+

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

Week 2 of 6
Strength | 5-3-1 Cycle

10 rounds, alternating with a partner:
12 Bike Calories
7 Deadlifts

*One partner does a full round, one partner is resting. Each partner will accumulate 5 rounds each

STRENGTH SQUAD
Deadlift Max Effort & Pull Giant Set

Monday GS&C

Push Press 5-5-5+

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

Week 2 of 6
Strength | 5-3-1 Cycle

For time:
40 Shoulder-to-Overheads
30 Burpee Over Bars
20 Thrusters