Saturday GS&C
1x [ 1 Hang Snatch + 1 Snatch ], pick load
Every 1 min for 8 mins.
Start Mod-Light and build to Mod-Heavy. Option for Squat or Power.
Complete as many rounds as possible in 16 mins of:
140 Single/ 70 Double Unders
40 Row Calories
30 Box Jump Overs
20 Dumbbell Push Press/ HSPU
10 Power Snatches
Friday GS&C
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
Week 1 of 6
Strength | 5-3-1 Cycle
3 rounds for time of:
20 Toes-to-somethings
10 Front Squats
Thursday GS&C
3 rounds for quality of:
Monostructural Cardio, 3 mins
10 Tempo Dumbbell Goblet Squats, pick load
15 Tempo Dumbbell Chest Flies, pick load
10 L/10 R Tempo Single Arm Dumbbell Bent Over Rows, pick load
Static Hold, 1 min
Rest 1 min
Strength Squad:
Bench Press Max Effort & Squat Giant Set
Wednesday GS&C
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Press
Week 1 of 6
Strength | 5-3-1 Cycle
Complete as many rounds as possible in 12 mins of:
5 Hang Power Cleans
7 Push Press
9 Burpee Over Bars
Tuesday GS&C
AMRAP x 25 MINUTES*
In Teams of Two
AMRAP 25
10 Cal Bike
12 Farmer’s Lunges
2 BMU or 4-6 Pull Ups
*P1 completes one full round, then switch with P2.
CORE FINISHER
Tabatta Russian Twist
8x :20 work/ :10 rest
Strength Squad:
Deadlift Max Effort & Pull Giant Set