Workout of the Day

Wednesday GS&C

Deadlift 5-5-5

Build to a Heavy weight and stay at same weight across all sets. This should be above workout weight.

Complete as many rounds as possible in 10 mins of:
5 Deadlifts
15 Bike Calories

Tuesday GS&C

Push Press 5-5-5-5-5

Start Light and build to Mod-Heavy.

For time:
40 Box Jumps
30 Toes-to-somethings
20 Push Press
20 Box Jumps
15 Toes-to-somethings
10 Push Press

Strength Squad

Deadlift Volume & Pull Giant Set

Monday GS&C

5 rounds, 3 mins each, for max reps of:
50 Air Squats
max reps in remaining time Row Calories
Rest 1:30

POST WORKOUT FINISHER
3 rounds for quality of:
25 Ring Rows
20 Single Arm Dumbbell Bent Over Rows, pick load
10 L/10 R Alternating Dumbbell Slides, pick load

Saturday GS&C

15 rounds for time of:
1 Burpee Pull-up or Muscle Up
3 Hang Power Cleans
5 Shoulder-to-Overheads
7 Box Jump Overs

Friday GS&C

Back Squat 5×5

Use the same weight for each set.
Rest as needed between sets.

For 4 cycles:
AMRAP in 3 mins of:
3 Up-Downs
6 Toes-to-somethings
9 Dumbbell Front Squats

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