Workout of the Day

Wednesday GS&C

Bench  3-3-3-3

For 3 cycles:
AMRAP in 3 mins of:
4x [ 1 Alt DB Hang Power Snatch + 1 Single DB Push Press ]
5 Pull-ups
6 Burpee

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Tuesday GS&C

Deload Squat 3-3-3-3

Athlete Instructions
Keep weight Light to moderate across all Sets. Option for Front Squat or Overhead Squat.

4 rounds for time of:
20 Bike Calories
20 Alternating Pistols

*Pistol Options:
Reverse Lunge
Hawaiian squat
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols

STRENGTH SQUAD
Deload Sled and DBalls

Monday GS&C

Complete as many rounds as possible in 22 minutes of:
Run, 400 m
21 Ground-to-Overheads, 95/65 lbs

*Both Partners will Run together. Split the Ground to Overhead up evenly; P1 works while P2 rests.

Saturday GS&C

ON A 10:00 RUNNING CLOCK…
Practice Single Leg Squats*

*Options:
Reverse Lunge
Hawaiian squat
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols

Complete as many rounds as possible in 16 mins of:
10 Alternating Pistols
15 Row Calories
Run, 200 m

Friday GS&C

Clean & Jerk 2-2-2-1-1-1-1-1

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

Athlete Instructions
3×2 @RPE 7
3×1 @RPE 8
2×1 @RPE 8+

Complete as many rounds as possible in 9 mins of:
9 Chest-to-bar Pull-ups
6 Hang Power Clean
3 Shoulder-to-Overheads