Saturday GS&C
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Power Clean + 2 Hang Cleans
Option for Squat or Power.
4 rounds, 4 mins each, for max reps of:
Run, 400 m
15 Toes-to-somethings
max reps in remaining time Power Cleans
Rest 1:30
Friday GS&C
Back Squat 5-5-5+
Week 2 of 6
Strength | 5-3-1 Cycle
10 rounds for time of:
10 Wall Balls
60 Single/ 30 Double Unders
Thursday GS&C
Row, 400 m
30 Box Jumps
30 Kettlebell Swings
Row, 800m
30 Box Jumps
30 Kettlebell Swings
Row, 1200 m
30 Box Jumps
30 Kettlebell Swings
POST WORKOUT STRENGTH
3 rounds for quality of:
10 L/10 R Single Arm Kettlebell Bent Over Rows
10 L/10 R Single Leg Kettlebell Romanian Deadlifts
12 L/12 R Poliquin Step Ups
STRENGTH SQUAD
Bench Press Max Effort & Squat Giant Set
Wednesday GS&C
AMRAP x 20 MINUTES
5 Pull-Ups or Ring Rows
10 Push-Ups
15 Air Squats
* Rep Options:
2 pull up/ 4 push up/ 6 air squats
3 pull up/ 9 push up/ 9 air squats
4 pull up/ 8 push up/ 12 air squats
POST WORKOUT FINISHER
4 SETS (:30 ON/ :30 OFF)
MOVT 1 – Sit Up
MOVT 2 – Hollow Hold
Tuesday GS&C
Deadlift 5-5-5+
Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 2 of 6
Strength | 5-3-1 Cycle
10 rounds, alternating with a partner:
12 Bike Calories
7 Deadlifts
*One partner does a full round, one partner is resting. Each partner will accumulate 5 rounds each
STRENGTH SQUAD
Deadlift Max Effort & Pull Giant Set