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
Sunday Dec 1st, 2024
December 1, 2024 / By j0ssy
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Friday Nov 29th, 2024
November 29, 2024 / By j0ssy
Saturday GS&C
ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
4 rounds, 4 mins each, for max reps of:
20 Box Jump Overs, 20 in
20 Goblet Lunges, 53/35 lbs
max reps in remaining time Burpee Pull-ups
Rest 1:30
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Thursday Nov 28th, 2024
November 28, 2024 / By j0ssy
Friday GS&C
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:
Option 1…
1 Power Snatch + 2 Overhead Squat
Or…
Option 2…
1 Power Clean + 2 Front Squats
WISHBONE
5 rounds for time of:
10 Power Snatches/ Power Cleans,
10 Overhead/ Front Squats
10 Toes-to-bars
10-20 Bike Calories
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Wednesday Nov 27th, 2024
November 27, 2024 / By j0ssy
We will run a 9 am Turkey Day Bootcamp
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Tuesday Nov 26th, 2024
November 26, 2024 / By j0ssy
Wednesday GS&C
“”TURKEY TROT””
AMRAP x 40 MINUTES: PARTNER WORKOUT
200m Run
30 Burpees
400m Run
50 Russian KB Swings (Athlete Choice)
600m Run
60 Sit-Ups
*one person works and one person rests
**Athletes also have option to do solo
Other Cardio Options
250M Row/ 15 Cal Bike
500M Row/ 30 Cal Bike
750M Run/ 45 Cal Bike
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