Workout of the Day

Saturday GS&C

ON A 10:00 RUNNING CLOCK…
Practice Single Leg Squats*

*Options:
Reverse Lunge
Hawaiian squat
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols

Complete as many rounds as possible in 16 mins of:
10 Alternating Pistols
15 Row Calories
Run, 200 m

Friday GS&C

Clean & Jerk 2-2-2-1-1-1-1-1

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

Athlete Instructions
3×2 @RPE 7
3×1 @RPE 8
2×1 @RPE 8+

Complete as many rounds as possible in 9 mins of:
9 Chest-to-bar Pull-ups
6 Hang Power Clean
3 Shoulder-to-Overheads

Thursday GS&C

Partner AMRAP:
Complete as many rounds as possible in 21 mins of:
100 Jump Ropes
8 Wall Walks/ Inch Worms
80 Jump Ropes
60 Sit-ups
60 Jump Ropes
4 Rope Climbs/ rope rows and 16 ring rows
40 Jump Ropes
20 Dips

Athlete Instructions
Complete in teams of 2. P1 works while P2 rests. Split work as needed.

STRENGTH SQUAD
Strict Press Drop Set and Accessories

Wednesday GS&C

ON A 25:00 RUNNING CLOCK…

5×3 Back Squats
– Build load across sets

Week 2 of 3: Prep for Powerlifting Potluck, aim to increase load from last week

14 MIN EMOM
Min 1: 8 DB Front Squats INTO max Bike Calories reps in remaining time
Min 2: Rest

Tuesday GS&C

For time:
150 Row Calories
100 Box Jump Overs
100 Push-ups
100 V-ups/ tuck up/ sit up

Athlete Instructions
Partition reps and movements as needed.

STRENGTH SQUAD
Squat Drop Set and Accessories