Workout of the Day

Monday GS&C

Push Press 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

For time:
40 Shoulder-to-Overheads
30 Burpee Over Bars
20 Thrusters

Saturday GS&C

1x [ 1 Hang Snatch + 1 Snatch ], pick load

Every 1 min for 8 mins.

Start Mod-Light and build to Mod-Heavy. Option for Squat or Power.

Complete as many rounds as possible in 16 mins of:
140 Single/ 70 Double Unders
40 Row Calories
30 Box Jump Overs
20 Dumbbell Push Press/ HSPU
10 Power Snatches

Friday GS&C

ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat

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

3 rounds for time of:
20 Toes-to-somethings
10 Front Squats

Thursday GS&C

3 rounds for quality of:
Monostructural Cardio, 3 mins
10 Tempo Dumbbell Goblet Squats, pick load
15 Tempo Dumbbell Chest Flies, pick load
10 L/10 R Tempo Single Arm Dumbbell Bent Over Rows, pick load
Static Hold, 1 min
Rest 1 min

Strength Squad:

Bench Press Max Effort & Squat Giant Set

Wednesday GS&C

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

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

Complete as many rounds as possible in 12 mins of:
5 Hang Power Cleans
7 Push Press
9 Burpee Over Bars