Workout of the Day

Thursday GS&C

IN TEAMS OF 2…
AMRAP x 28 MINUTES*
2000m Row
200 Double Unders / 400 Single Unders
50 Burpees

*P1 works while P2 rests. Split work as needed.

STRENGTH SQUAD
Bench Press Volume and Strict Press Giant Set

Wednesday GS&C

Deadlift 3-3-3-3

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

Athlete Instructions
Details
Start Moderate and end Heavy.

10 rounds for time of:
3 Deadlifts
6 Pull-ups or 3 Muscle Ups

Tuesday GS&C

Paul’s Wallball Challenge!
3:00 of Max Rep Wall balls

Complete as many rounds as possible in 20 mins of:
9 Back Squats
12 Push-ups
15 Box Jumps
21 Sit-ups

STRENGTH SQUAD
Deadlift Volume and Squat Giant Set

Monday GS&C

Clean & Jerk 3-3-3
Rest as needed between sets.

Week 5 of 6 Strength | Olympic Lifting Cycle
Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.

For time:
Dumbbell Farmer Carry 200 m
30 Hang Power Clean & Jerks
40-05 Bike Calories
30 Hang Power Clean & Jerks
Dumbbell Farmer Carry 200 m

Saturday GS&C

Complete as many rounds as possible in 28 mins of:
50 Air Squats
50 Push-ups
50 Walking Lunges
Partner Run, 400 m

The 400m Run will be completed together. All other movements will be split as needed with P1 working while P2 rests.

POST WORKOUT CORE
3 rounds for quality of:
Russian Twist, 40 secs
Plank Hold, 40 secs