Workout of the Day

Tuesday GS&C and Strength Squad

4 rounds, each round for time, of:
Run, 400 m
15 Pull-ups
20 Alternating Pistols or Lunges

Rest 2 mins between each round.

STRENGTH SQUAD
Strict Press Max Effort & DeadLift Giant Set

Monday GS&C

Tempo Deadlift 5-5-5-5-5

(31X1)

Use the same Moderate weight for all sets.

Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’

Complete as many rounds as possible in 8 mins of:
35 Double/ 70 Single Unders
10 Deadlifts

Saturday GS&C

ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Clean

20 rounds for time of:
1 Power Clean
2 Box Jump Overs
3 C2B Pull-ups/ Pull-ups/ Ring Rows

Friday GS&C

For time:
25 Push Press
12 Row Calories
20 Push Press
12 Row Calories
15 Push Press
12 Row Calories
10 Push Press
12 Row Calories
5 Push Press
12 Row Calories

POST WORKOUT STRENGTH – Performance + Fitness

Bench Press 10-8-6-4
16-20 Alt. DB Hammer Curls after each set.

Rest as needed between sets.
Start Light and end Moderate+

Thursday GS&C

PARTNER WORKOUT OPTION

Complete as many rounds as possible in 30 mins of:
Run, 400 m
60 Toes-to-something
80 Russian Kettlebell Swings, pick load
120 Kettlebell Goblet Lunges, pick load
160 Jump Ropes

Complete in teams of 2.
P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests.

STRENGTH SQUAD
Bench Press Max Effort & Back Squat Giant Set