MONDAY
SQUAT CYCLE WEEK 5
6 SETS OF 3/6 AT 85% OF YOUR TRAINING MAX
COMPLETE 3 FS THEN RACK BAR AND GO IMMEDIATELY INTO 6 BACKSQUATS. KEEP HANDS ON THE BAR
CASH OUT
2K ROW/SKI OR 4K BIKE FOR QUALITY
CAN SUB AND DO 500M ROW GYM CHALLENGE
TUESDAY
STRENGTH
5X2 STRICT WEIGHTED PULL UPS
*BEGINNER OPTION 5X3 BANDED STRICT PULL UPS WITH :02 PAUSE AT TOP OF EACH REP
WORKOUT
INTERVALS OF
1:00 WORK/1:00 REST X 5
12/10 CAL ROW
MAX PULL UPS IN REMAINING TIME
SCORE IS TOTAL PULL UPS
WEDNESDAY
WORKOUT
"GWEN"
15-12-9 FOR TIME
CLEAN AND JERKS
#155/105
SCALE TO ~60-65% YOUR CLEAN AND JERK
EACH SET 15, 12 AND 9 MUST BE UB/TNG. YOU CAN REST AS LONG AS YOU NEED BETWEEN SETS
12:00 CAP
STRENGTH
4 SETS
12 BARBELL HIP THRUSTS
10 DB BENCH COMPLEX* AHAP
*START WITH BOTH DB AT TOP, RIGHT ARM PRESS + LEFT ARM PRESS + BOTH ARMS PRESS = 1 REP
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 3/4 at 13 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 13 seconds at 85%+
- 17 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 26 seconds at 85%+
- 34 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
SQUAT CYCLE WEEK 5
6 SETS OF 3/6 AT 81% OF YOUR TRAINING MAX
COMPLETE 3 FS THEN RACK BAR AND GO IMMEDIATELY INTO 6 BACKSQUATS. KEEP HANDS ON THE BAR
WORKOUT
4 ROUNDS FOR QUALITY
10 SINGLE LEG SQUATS (5/5)
20 SIT UPS
50 DOUBLE UNDERS
SATURDAY
CONDITIONING
AMRAP 30 (WITH A PARTNER)
BUY IN- 100 BURPEE BOX JUMP OVERS (24/20 in)
AMRAP IN REMAINING TIME
40 SYNCHRO ALT DB SNATCHES #50/35
10 WALL WALKS *ONE PARTNER WORKING AT A TIME
200M RUN TOGETHER
SUNDAY
CONDITIONING
EVERY 5:00 X 6 ROUNDS
20/15 CAL ROW
20 PUSH UPS
20 AMERICAN KBS
CASHOUT
3 SETS
20 MB RUSSIAN TWISSTS E/S
12 ALT SIDE MB SLAMS