Thursday GS&C
3-4 rounds for quality of;
Plank Hold, 1 min
Handstand Hold, 30 secs
Chin Over Bar Hold, 15 secs
Dead Hang Hold, 30 secs
4 rounds, each round for time, of:
20 Box Jumps
10-15 Toes-to-something
20 Bike Calories
Rest 2 mins between each round.
Strength Squad
Deadlift and Row
Wednesday GS&C
2 rounds for time of:
Run, 800 m
40 Deadlifts
30 Burpees
20 Hang Power Cleans
Tuesday GS&C
In 25 mins do:
Row, 2025 m
then in the remaining time, AMRAP of:
20 Double/ 40 Single Unders
2 Thrusters
5 Pull-ups
Strength Squad
Bench Press and Back Squat
Monday GS&C
3 rounds for quality of:
15 Lat Pull Overs
25 Banded Upright Rows
Workout
0-5 mins:
3 MIN: max reps Goblet Box Step-ups
Sprint, 100 m
— then —
5:00 – 10:00
3 MIN: max reps Sit-ups,
Sprint, 100 m
— then —
10:00 – 15:00
3 MIN: max reps Push-ups
Sprint, 100 m
— then —
15:00 – 20:00
3 MIN : max reps Up Down Box Jumps
Sprint, 100 m
Coaching Note: for each section athletes will do a 3 MIN amrap and at the end of that 3 MIN got straight into a 100m sprint, once sprint complete they will rest the remaining of the 5MIN interval… see BTWB app if this isnt clear
Saturday GS&C
4 rounds, each round for time, of:
30-20 Bike Calories
20 Toes-to-something
10 Front Squats
Rest 2 mins between each round.