Workout of the Day

Friday GS&C

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat

Week 1 of 7
Strength | Testing Week Tempo Cycle

10 rounds for time of:
9 Thrusters
70 Single/ 35 Double Unders

Thursday GS&C

Every 1 min for 25 mins, alternating between:
MIN 1: Up-Downs
MIN 2: Russian Kettlebell Swings
MIN 3+4: max rep Bike Calories

STRENGTH SQUAD
Deadlift Volumn & Bench Press

Wednesday GS&C

3 ROUNDS
10 L/10 R Single Arm Dumbbell Bench Press, pick load
20 Tricep Push Downs 

AMRAP x 18 MINUTES*
IN TEAMS OF 2…
1000m Row
50 Toes to Something
1000m Row
50 Pull Up/ Ring Row

*P1 works while P2 rests. Split work as needed.

Tuesday GS&C

ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift

Week 1 of 7
Strength | Testing Week Tempo Cycle

Complete as many rounds as possible in 12 mins of:
6 Deadlifts (mod-heavy)
12 Push-ups
18 Air Squats

STRENGTH SQUAD
Bench Press Volume & Squat

Monday GS&C

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy of the Complex…

1 Push Press + 2 Push Jerks

5 rounds for time of:
Run, 400 m
12 Shoulder-to-Overheads