Saturday GS&C
PARTNER WORKOUT
For time:
100 Row Calories
50 Pull-ups
30 Front Squats, pick load
80 Row Calories
40 Pull-ups
20 Front Squats, pick load
60 Row Calories
30 Pull-ups
10 Front Squats, pick load
Complete in teams of 2. One person works and one rests
Friday GS&C
Deadlift 4-4-4-4-4
(31X1) Keep weight Moderate+ across all sets.
Week 2 of 7
Strength | Tempo Cycle
Complete as many rounds as possible in 10 mins of:
30 Jump Ropes
15 Power Snatches
Thursday GS&C
3 rounds for quality of:
Cardio of Choice, 2 mins
2 L/2 R Turkish Get-ups, pick load
20 Push-ups
Cardio of Choice, 2 mins
10 L/10 R Half Kneeling Arnold Press, pick load
20 Alternating Box Step-ups, pick load
Strength Squad
Bench Press Volume & Back Squat
Wednesday GS&C
Hang Power Clean + Low Hang Power Clean + Power Clean
Every 1:30 for 9 mins.
Build up to Moderate-Heavy Weight.
For time:
Run, 800 m
30x Power Cleans
Run, 800 m
Tuesday GS&C
Tempo Front Squat 4-4-4-4-4
(32X1) Keep weight Moderate+ across all sets.
Week 2 of 7
Strength | Tempo Cycle
6 rounds for time of:
12 Alternating Dumbbell Lunges
12 Toes-to-somethings
Strength Squad
Squat Volume & Deadlift