Workout of the Day

Monday GS&C

Every 1 min for 10 mins:
1 Clean & Jerk, pick load

Start Moderate and end at or above Workout Weight.
Option for Squat or Power.

10 rounds for time of:
2 Clean & Jerks, (moderate/ heavy load)
30 Double/ 60 Single Unders

Saturday GS&C

Wide Grip Bench Press 10-8-6-4
12-15 Zottman Curls after each set.

Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip.

Complete as many rounds as possible in 15 mins of:
10 Push-ups
15 Vup or Tuck-ups
20 Kettlebell Swings

Friday GS&C

ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Snatch

As many reps as possible in 8 mins of:
2 Power Snatches
2 Pull-ups
4 Power Snatches
2 Pull-ups
6 Power Snatches
2 Pull-ups
…
Continue adding 2 Power Snatches to each round until time expires.

Pull Up Options (should be a challenging but repetable option)
– Muscle Up
– C2B Pull-ups
– Pull-ups
– Ring Row

Thursday GS&C

In 15 mins do:
10 rounds for time of:
1 Rope Climb/ 3 strict pull up or 6 ring row
3 Front Squats (moderate-heavy)
then in the remaining time, AMRAP of:
max distance Row

STRENGTH SQUAD
Bench Press Max Effort & Back Squat Giant Set

Wednesday GS&C

Tempo Strict Press 5-5-5-5

Tempo (31X1)

Start Light and Build to Moderate.

Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’

For time:
10 Dumbbell Ground-to-Overheads
20 Dumbbell Burpees
30 Dumbbell Box Step-ups
40 Dumbbell Push Press
50 Burpees

Coaching Note: Final 50 Burpees performed with no weight. Can also sub to updowns or do some of both.