Workout of the Day

Thursday GS&C

4 rounds, each round for time, of:
15 Box Jumps
20 Sit-ups
25 Slam Balls, pick load
Weighted Run, pick load, 100 m

Rest 1:30 between each round.

STRENGTH SQUAD
Max Testing
Back Squat
Barbell Row

Wednesday GS&C

6 MIN EMOM

Pressing Options…
1-3 Strict Deficit Handstand Push-Ups
2-4 Strict Handstand Push-Ups
3-5 Pike Push-Ups
3-5 Strict Seated DB Press

8 rounds for time of:
3 Power Snatches
4 HSPU, Pike Push-ups or Push Ups
5 Pull-ups

Tuesday GS&C

Bench Press 3×4

Use the same weight for each set.
Week 4 of 6

As many reps as possible in 10 mins of:
5 Wall Balls
35 Jump Ropes
10 Wall Balls
35 Jump Ropes
15 Wall Balls,
35 Jump Ropes
…
Continue adding 5 Wall Ball reps each round until time expires.

STRENGTH SQUAD
Max Testing
Bench Press
Deadlift

Monday GS&C

Alt EMOM 9 mins
MIN 1: 8 Alternating Front Rack Lunges, pick load
MIN 2: Rope Climb Practice, 45 secs
MIN 3: Ez Bike, 45 secs

Details
6-8 Alternating Front Rack Lunges- start Light and end at or slightly past workout weight.

Partner Workout: 18 MIN AMRAP
Partner 1: Bike Max Calories

Partner 2: complete 1 round of the following
20 V-ups or Tuck Ups
10 Alternating Front Rack Lunges,
3 Rope Climbs or 6 strict pulls or 12 ring rows
*Then switch with partner #1

Alternate partners for the entire AMRAP

Saturday GS&C

Complete as many rounds as possible in 20 minutes of:
Run 400 m
21 Ground-to-Overheads light weight