Workout of the Day

Wednesday GS&C

Deadlift 5-5-5-5-5

Rest as needed between sets.

Athlete Instructions
Keep weight Light-Moderate across all sets. This is a Deload Week.

Diane
21-15-9 reps, for time of:
Deadlift
Handstand Push-up or DB Push Press

Tuesday GS&C

Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Bike Calories
20 Toes-to-somethings

Post Workout Skill
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill

Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking

STRENGTH SQUAD
Deadlift & Bench Press Cluster

Monday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex

Power Snatch + 2 Hang Power Snatches

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

Complete as many rounds as possible in 15 mins of:
3 Wall Walks or Inch Worms
12 Dumbbell Snatches
15 Box Jump/ Step Overs

Saturday GS&C

Push Jerk 3-3-3-3

Start Moderate and end Heavy.

2 Rounds For Time:
30 Box Jump or Steps Overs
15 Push Jerks
20 Ring Rows

Friday GS&C

Tempo Deadlift 1-1-1-1-1

Tempo @20X1

Keep weight Heavy+ across all sets.

Complete as many rounds as possible in 13 mins of:
45 Deadlifts
45 Wall Balls
45 Row Calories
45 Handstand Push-ups or Push Ups