Workout of the Day

Friday GS&C

Bench Press 3×6

Use the same weight for each set.
Week 3 of 6
Build to a Moderate-Heavy or Heavy weight

EMOM 12
MIN 1: Max Strict Pull Ups
MIN 2: Max Burpees
MIN 3: Max Jump Rope
MIN 4: Max Sit Ups

Thursday GS&C

25 min AMRAP
Monostructural Cardio, 1:30
Single Arm Kettlebell Front Rack Hold, pick load, L 30 secs/R 30 secs
20 Alternating DB Slides, pick load
Monostructural Cardio, 1:30
2 L/2 R Kettlebell Turkish Get-ups, pick load
Side Plank, L 30 secs/R 30 secs

STRENGTH SQUAD
Bench Press Volume & Accessories

Wednesday GS&C

Front or Overhead Squat 3×6

Build to a Moderate-Heavy or Heavy
Same weight across all sets
Week 3 of 6

10 MIN AMRAP
4 Front or OH Squats (moderate weight from the floor)
8 Box Jump Overs
12 Wall Balls

Tuesday GS&C

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Deadlift

For time:
Run, 800 m
15 Deadlifts (weight 1)
— then —
Rest 2 mins
— then —
Run, 600 m
20 Deadlifts, (weight 2)
— then —
Rest 2 mins
— then —
Run, 400 m
25 Deadlifts (weight 3)

Decrease load each deadlift set as the reps increase

“STRENGTH SQUAD
Back Squat Volume & Accessories”

Monday GS&C

15 MIN AMRAP
10 Toes-to-somethings
10 Bike Calories
10 Pull-up variation of choice
10 Shoulder-to-Overheads (light weight)

POST WORKOUT STRENGTH

3 ROUNDS
10/10 Single Arm DB Row
10 DB French Press