Workout of the Day

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

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