Workout of the Day

Friday GS&C

ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Bench Press

20-15-10-5-10-15-20 reps, for time of:
Russian Kettlebell Swing
Burpee-to-Plate

Thursday GS&C

Every 1 min for 25 mins, alternating between:
Run, 150-200 m
70 Single/ 35 Double Unders
Run,150-200 m
max rep Alternating Lunges
Rest 1 min

POST WORKOUT FINISHER

Every 1 min for 6 mins, alternating between:
Single Dumbbell Curl, pick load, 40 secs
Single Dumbbell Overhead Tricep Extension, pick load, 40 secs

STRENGTH SQUAD
Max Test Bench Press and Back Squat

Wednesday GS&C

4 rounds for quality of:
2 Gymnastic Pulls
3 Snatches, pick load

9-7-5 reps, for time of:
Muscle-up/ Up Down + Pull-ups/ Up Down + Ring Row
Snatch

Tuesday GS&C

As many reps as possible in 18 mins of:
20 Box Jumps
20 Sit-ups
6 Dumbbell Box Step-ups *(6-10-14-18-22)
2 Rope Climbs or 6 Strict Knees-to-chests

…
*Continue adding 4 Dumbbell Box Step-ups to each round until time expires.

POST WORKOUT FINISHER

3 rounds for quality of:
15 Dumbbell Pull Overs, pick load
15 Upright Rows, pick load
Alternating Dumbbell Slide, pick load, 1 min

STRENGTH SQUAD
Max Testing Strict Press and DeadLift

Monday GS&C

Deadlift 3-3-3-3-3

Start Moderate and end Heavy.

For Time
40 Wall Balls
20 Deadlifts
30 Wall Balls
15 Deadlifts
20 Wall Balls
10 Deadlifts