Workout of the Day

Friday GS&C

3 rounds for quality of:
10 L/10 R Dumbbell Bulgarian Split Squats, pick load
Rest 30 secs
15 Sumo Dumbbell Romanian Deadlifts, pick load
Rest 2 mins

Athlete Instructions
12-15 Sumo Dumbbell Romanian Deadlifts- tempo @20X0

As many reps as possible in 15 mins of:
1 Run, 200 m
6 Back Rack Alternating Lunges
2 Rope Climbs OR 8 Ring Rows
1 Run, 200 m
10 Back Rack Alternating Lunges
2 Rope Climbs OR 8 Ring Rows
1 Run, 200 m
14 Back Rack Alternating Lunges
2 Rope Climbs OR 8 Ring Rows
…

Continue adding 4 Back Rack Alternating Lunges until time expires.

Thursday GS&C

ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill

Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking

“Tabata”
Double Unders : 8 x 20 secs / 10 secs
Rest 1 min
KBS: 8 x 20 secs / 10 secs
Rest 1 min
Burpee: 8 x 20 secs / 10 secs
Rest 1 min
Air Squat: 8 x 20 secs / 10 secs

STRENGTH SQUAD
Bench Press Max Effort & Squat Giant Set

Wednesday GS&C

For time:
30 Bike Calories
20 Pull Ups or Ring Row
50 Bike Calories
20 Pull Ups or Ring Row
70 Bike Calories
20 Pull Ups or Ring Row

Post Workout Strength
3 ROUNDS
20 Alt DB Lateral Raises
:45 Plank

Tuesday GS&C

Deadlift 4-3-2-2

Start Mod-Heavy and Build to Heavy

In 10 mins do:
60 Wall Balls
then in the remaining time, AMRAP of:
6 Deadlifts
12 Box Jumps

STRENGTH SQUAD
Deadlift Max Effort & Pull Giant Set

Monday GS&C

Push Jerk 1×5

Build to a Moderate 5-Rep

3 rounds for time of:
Row, 500 m
20 Toes-to-something
10 Shoulder-to-Overheads