Workout of the Day

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

Monday GS&C

DB Bench Press 10-10-10

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

Complete as many rounds as possible in 20 mins of:
2 Pull Ups
4 Dumbbell Push Press or HSPU
8 Kettlebell Swings

Saturday GS&C

Every 1 min for 10 mins, alternating between:
1 Rope Climb/ 2 Strict Pull Up/ 4 Ring Row
2 Power Cleans, pick load

Complete as many rounds as possible in 15 mins of:
1 Rope Climb/ 2 Strict Pull Up/ 4 Ring Row
2 Power Cleans (moderate)
10 Burpees

Friday GS&C

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat

Week 1 of 7
Strength | Testing Week Tempo Cycle

10 rounds for time of:
9 Thrusters
70 Single/ 35 Double Unders

Thursday GS&C

Every 1 min for 25 mins, alternating between:
MIN 1: Up-Downs
MIN 2: Russian Kettlebell Swings
MIN 3+4: max rep Bike Calories

STRENGTH SQUAD
Deadlift Volumn & Bench Press