Workout of the Day

Wednesday GS&C

Back Squat 5-5-5

Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.

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

For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups*

*Options
Jumping Pull Ups
Ring Rows

Tuesday GS&C

Push Press 5-5-5

Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.

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

Every 1 min for 21 mins, alternating between:
max rep Shuttle Runs, 25 ft, 45 secs
max rep Push-ups, 45 secs
3 Rope Climbs/ Rope Rows/ 9 Ring Rows

Strength Squad Programming
Deadlift Max Effort & Pull Giant Set

Monday GS&C

Deadlift 5-5-5

Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.

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

Complete as many rounds as possible in 13 mins of:
40 Jump Ropes
10 Alternating Single Leg Squats*
10 Deadlifts

*Options:
Reverse Lunge
Hawaiian squat
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Plate Assisted Single Leg Squats
Heel Elevated Narrow Stance Squats
Box Step-Ups

Saturday GS&C

PARTNER WORKOUT
Complete as many rounds as possible in 30 mins of:
60 Row Calories
50 Russian Kettlebell Swings
40 Single DB Box Step Ups

Athlete Instructions
Complete in teams of 2.
P1 works while P2 rests. Split work as needed.

CORE FINISHER
Every 1 min for 8 mins, alternating between:
Alternating V-up, 40 secs
Plank Hold, 40 secs

Friday GS&C

Back Squat 5-3-1+

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

Loading should be heavier from last week.

Week 4 of 6
Strength | 5-3-1 Cycle

Complete as many rounds as possible in 8 mins of:
21 Dumbbell Thrusters
21 Pull-ups
15 Dumbbell Thrusters
15 Pull-ups
9 Dumbbell Thrusters
9 Pull-ups

If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.