Workout of the Day

Friday GS&C

Deadlift 1×1

Use the heaviest weight you can for the set.

For time:
Run, 800 m
20 Deadlifts
Run, 400 m
10 Deadlifts

Thursday GS&C

As many reps as possible in 24 mins of:
Machine of Choice for Calories

Every 3 mins (not including 0:00) complete:
10 Alternating Slam Ball Goblet Lunges + 15 Slam Balls (Athlete Choice).

Strength Squad:

Bench Press Wave Load and Squat Wave Load

Wednesday GS&C

3 Rounds for quality of:
7 Power Snatches, pick load
3 Gymnastic Pulls

Gymnastic Pull Options:
Up-Down Pull-Ups
Chest to Bars
Bar Muscle-Ups

3 rounds for time of:
10 Up Down + Pull-ups
20 Power Snatches (Light weight)
30 Sit-ups

Tuesday GS&C

Back Squat 1×1

Use the heaviest weight you can for the set.

AMRAP 12 MIN
20 Bike Calories
10 Burpees

Strength Squad

Deadlift Wave loads and Strict Press Wave loads

Monday GS&C

Bench Press 1×1

Use the heaviest weight you can for the set.

AMRAP 8 MIN
35 Jump Ropes
5 Push Jerks (aim for 75% of 1RM)