Workout of the Day

Saturday GS&C

6 SETS*
AMRAP x 3:30 MINUTES
200m Run
8 Box Jump Overs
6 Burpees
-Rest 1:30 b/t Sets-

*Start at the beginning of each AMRAP.

Friday GS&C

8:00 HANDSTAND PRACTICE

Practice Handstand Hold/ Walking, aim to build on past weeks practice*
Alternate:
1: Handstand Walk Option – HS Walk, 1-3 Walk Walk, 1-2 Bear Walk, 10-20 Shoulder Taps in plank
2. Handstand Hold: :10 – :30 Handstand on Wall, Box or Freestanding

3 ROUNDS
15 DB Floor Press
20 Sit-Ups
20 Pulling Movement Option 1
-Into-

2 ROUNDS
15 DB Floor Press
20 Sit-Ups
15 Pulling Movement Option 2
-Into-

1 ROUND
15 DB Floor Press
20 Sit-Ups
10 Pulling Movement Option 3

Pulling Movements: pick 3 different movements that increase in difficulty as the rounds change
– Ring Row
– Jumping Pull Up
– Pull Up
– Strict Pull Up
– Chest to Bar Pull Up
– Bar Muscle Up

Thursday GS&C

8 MIN EMOM
MIN 1: Single Leg Squat Practice
MIN 2: Deck Squat Practice

EMOM x 9 MINUTES*
MIN 1+2 – AMRAP of…
25 Double Unders
15 Russian KB Swings
10 KB Goblet Alt. Lunges
MIN 3 – :50 Plank Hold

-Rest 1:00-

EMOM x 9 MINUTES*
MIN 1+2 – AMRAP of…
25 Double Unders
20 Slam Balls
15 Slam Ball Squats
MIN 3 – :25/:25 Side Plank Hold

*Pick up where you left off.

STRENGTH SQUAD PROGRAMMING
Lift 1: Strict Press
Lift 2: Front Squat

Wednesday GS&C

5:00 Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
DB Push Press
Toes to Something

-Rest 1:00-

5:00 Max Cal Row

POST WORKOUT STRENGTH
3×4
Bench Press

Tuesday GS&C

AMRAP x 20 MINUTES
20 Wall Ball
15 Up-Downs
10 Box Jumps

POST WORKOUT STRENGTH
3 SETS*
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
*Complete each set w/ a different grip.
Grip Options:
Pronated
Supinated
Wide/ Narrow
Mixed
Reverse
-Rest As Needed b/t Sets-

STRENGTH SQUAD PROGRAMMING
Lift 1: Romainian Deadlifts
Lift 2: Narrow Grip Bench