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
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