Workout of the Day

Wednesday GS&C

21:00 AMRAP
Max Cal Bike

Every 3:00 Including 0:00, Perform:
7 HSPU/ DB Push Press + 7 Deadlifts

*Moderate loading that can be done in one set

Tuesday GS&C and Strength Squad

4 rounds for quality of:
10 L/1O R Back Rack Reverse Lunges, pick load
15 DB Bent Over Reverse Flyes, pick load

*Back Rack Reverse Lunges- keep weight light-moderate

Complete as many rounds as possible in 15 mins of:
Row, 500/m
100 Double/ 150 Single Unders
30-50 Sit-ups

STREGTH SQUAD
Max Testing Deadlift
and Barbell row

Monday GS&C

Power Snatch + Hang Power Snatch

Every 1 min for 7 mins.

Build to and slightly past workout weight.

For time:
35 Wall Balls
6 Power Snatches
30 Wall Balls
5 Power Snatches
25 Wall Balls
4 Power Snatches
20 Wall Balls,
3 Power Snatches
15 Wall Balls
2 Power Snatches
10 Wall Balls
1 Power Snatch

5 rounds for time of:
15 Deadlifts
15 Box Jumps
15 Pull-ups/ Ring Rows

Friday GS&C

ON AN 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press

As many reps as possible in 12 mins of:
2 Dumbbell Thrusters,
2 Dumbbell Front Rack Lunges
2 Shuttle Runs, 25 ft
4 Dumbbell Thrusters
4 Dumbbell Front Rack Lunges
4 Shuttle Runs, 25 ft
6 Dumbbell Thrusters
6 Dumbbell Front Rack Lunges
6 Shuttle Runs, 25 ft
…
Continue adding 2 reps each round to each movement until time expires.

Workout Notes:
Shuttle Run- each 25′ Length = 1-Rep