Tuesday GS&C
AMRAP x 25 MINUTES*
In Teams of Two
AMRAP 25
10 Cal Bike
12 Farmer’s Lunges
2 BMU or 4-6 Pull Ups
*P1 completes one full round, then switch with P2.
CORE FINISHER
Tabatta Russian Twist
8x :20 work/ :10 rest
Strength Squad:
Deadlift Max Effort & Pull Giant Set
Monday GS&C
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
Week 1 of 6
Strength | 5-3-1 Cycle
2 rounds for time of:
Run, 400 m
25 Push-ups
25 Deadlifts
Saturday GS&C
ON A 10:00 RUNNING CLOCK…
Choose a Strict Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
For Time:
120 Wall Balls
90 Pull Ups or Ring Rows
* Partition the movements however you prefer to complete the work.
Friday GS&C
1x [ 1 Hang Clean + 1 Clean ], pick load
Every 1 min for 12 mins.
Start Mod-Light and build to Heavy.
Option for Squat or Power.
Complete as many rounds as possible in 15 mins of:
40 Double/ 80 Single Unders
20 Row Calories
10 Hang Power Cleans
Thursday GS&C
Complete as many rounds as possible in 25 mins of:
Run, 400 m
30 Push-ups
20 Dumbbell Goblet Lunges, pick load
10 Burpees
CORE FINISHER
EMOM 6
MIN 1: :45 Russian Twist
MIN 2: :45 Plank
Strength Squad:
Bench Press Volume & Squat Giant Set