Workout of the Day

Tuesday GS&C

ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Press

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

10-15-20-10-15-20 reps, for time of:
Shoulder-to-Overhead
Toes-to-something

STRENGTH SQUAD
Deadlift Max Effort & Pull Giant Set

Monday GS&C

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

AMRAP 20 MIN
50 Box Step Ups
400m Run

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