Workout of the Day

Saturday GS&C

Every 1 min for 6 mins:
3-5 Strict Pull Ups

Options:
Negative
Toe Spot
Banded
Bodyweight
Weighted

28 MIN AMRAP
50-40 Bike Calories
40 Sit-ups
30 Alternating Lunges
20 Push-ups

Friday Group Strength and Conditioning

Deadlift 7×3

Use the Same Mod-Heavy or Heavy Weight for All Sets.
Rest as needed between sets.

Week 3 of 6 Strength | Progressive Overload Cycle

AMRAP 10 mins:
Row 250 m
10 Deadlifts (light load)

Thursday GS&C

Every 1 min for 6 mins:
3-5 Press Movements

Options:
Challenging Push Up
Dumbbell Deficit Push-ups
Handstand Push-ups

For time:
2 rounds of:
15 Push Press
15 Box Jumps
15 Up-Downs

— then —

2 rounds of:
12 Push Press,
12 Box Jumps
12 Up-Downs

— then —

2 rounds of:
9 Push Press,
9 Box Jumps,
9 Up-Downs

Aim to increase Push Press Weight and Box Jump height in each new set of 2 rounds as the reps go down)
Option to use Barbell anr DB

STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Barbell Rows

Wednesday GS&C

5 rounds, 4 mins each, for max reps of:
Run, 400 m
20 Russian Kettlebell Swings
max reps in remaining time Toes-to-Something

Rest 2 mins btw rounds

*can bike or row instead of fun

Tuesday GS&C

Back Squat 7×3

Use the Same Mod-Heavy or Heavy Weight for All Sets.
Rest as needed between sets.

Week 3 of 6 Strength | Progressive Overload Cycle

EMOM 12 mins: alternating between:
MIN 1: 8-12 Bike Calories
MIN 2: 15 Wall Balls*

*Wall Balls- aim for unbroken

STRENGTH SQUAD PROGRAMMING
Lift 1: Back Squat
Lift 2: Hang Power Clean