Workout of the Day

Friday GS&C

Surprise Workout. Lets Go!

Thursday GS&C

24 MIN EMOM
MIN 1: Cardio of Choice
MIN 2: 30 Jump Ropes + max seated pike leg lift
MIN 3: 10 Up-Downs + max slamballs
MIN 4: Cardio of choice
MIN 5: 10 Push-ups + max Sit-ups
MIN 6: 10 Alt Goblet Lunges + max KB Swing

STRENGTH SQUAD
Max Testing

Wednesday GS&C

PART 1
6 MIN EMOM

3 Strict Gymnastic Pulls

Strict Pulling Options…
Vertical Ring Rows
(Banded) Pull-Ups
Chest to Bars
Weighted

PART 2

3-4 rounds for quality of (time pending)
L Side Single Arm Overhead Carry, pick load, 50 m
R Side Single Arm Overhead Carry, pick load, 50 m
*Rest as needed btw side and movements

15 MIN EMOM
MIN 1: Max Row
MIN 2: Max Bike
MIN 3; Rest

Tuesday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep

Push Jerk 1×3

Use the heaviest weight you can for the set.

15-12-9-6-3 reps, for time of:
Shoulder-to-Overhead
Toes-to-something

STRENGTH SQUAD
Max Testing

Monday GS&C

ON AN 12:00 RUNNING CLOCK…
Build to a Mod-Heavy to Heavy Complex…

1x [ 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Front Squat ]

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

Complete as many rounds as possible in 10 mins of:
15 Box Jumps or Step Ups
10 Hang Power Cleans
5 Front Squats