Workout of the Day

Saturday GS&C

Complete as many rounds as possible in 20 mins of:
30 Bike Calories
20 Dumbbell Curls, pick load
30 Sit-ups
20 Dumbbell Bent Over Rows, pick load
30 Curtsy Lunges

Athlete Instructions
Dumbbell Curls – crossbody
Curtsy Lunges – alternating, option to hold DB in Goblet Position.

POST WORKOUT FINISHER

Tabata Hollow/ Tuck Rock or Sit Up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Friday GS&C

Clean & Jerk 2-2-2-1-1-1-1-1

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

Athlete Instructions
3×2 @RPE 8
3×1 @RPE 8+
2×1 @RPE 9

For time:
40 Wall Balls
10 Hang Power Cleans
30 Wall Balls
10 Hang Power Cleans
20 Wall Balls
10 Hang Power Cleans

Thursday GS&C

Every 1 min for 24 mins, alternating between:
Monostructural Cardio, 45 secs
Jump Rope Practice, 45 secs
Monostructural Cardio, 45 secs
Gymnastics Practice, 45 secs

STRENGTH SQUAD
Deload Prowler and Carries

Wednesday GS&C

Bench  3-3-3-3

For 3 cycles:
AMRAP in 3 mins of:
4x [ 1 Alt DB Hang Power Snatch + 1 Single DB Push Press ]
5 Pull-ups
6 Burpee

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

Tuesday GS&C

Deload Squat 3-3-3-3

Athlete Instructions
Keep weight Light to moderate across all Sets. Option for Front Squat or Overhead Squat.

4 rounds for time of:
20 Bike Calories
20 Alternating Pistols

*Pistol Options:
Reverse Lunge
Hawaiian squat
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols

STRENGTH SQUAD
Deload Sled and DBalls