Workout of the Day

Monday GS&C

“12 DAYS WORKOUT”
FOR TIME*
Day 1 – 100m Run
Day 2 – Devils Press
Day 3 – Burpees to a Plate
Day 4 – DB Push Press
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH
Day 8 – Wall Balls
Day 9 – DB Deadlifts
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Pull-Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 35 MINUTES*
100m Run
2 Devils Press
3 Burpees to a Plate
4 DB Push Press
5 Toes to Bar
6 Hand Release Push-ups
7 Plate Ground to OH
8 Wall Balls
9 DB Deadlifts
10 Walking Lunges
11 DB Thruster
12 Pull-Ups
*P1 works while P2 rests. Split work as Needed. 100m Runs are completed together.

Saturday GS&C

12:00 RUNNING CLOCK…

Deadlift + Hang Power Clean + Shoulder-to-Overhead

Build up to and past Workout Weight in Complex.
Goal is Moderate-Heavy.

Complete as many rounds as possible in 14 mins of:
3 Deadlifts
2 Hang Power Cleans
1 Shoulder-to-Overhead
Run, 200 m

Friday GS&C

5 SETS
Complete One of the Below Gymnastics Options…

Gymnastics Option…
5 Vertical Ring Rows
5-7 Strict (Banded) Pull-Ups
5 Strict Chest to Bar Pull-Ups
3 Weighted Strict Pull-Ups

25 Burpee-to-Plate
30 Kettlebell Swings
30 Pull-ups/ Ring Rows
25 Burpee-to-Plate
30 Kettlebell Swings
20 Pull-ups/ Ring Rows
25 Burpee-to-Plate
30 Kettlebell Swings
10 Pull-ups/ Ring Rows

Thursday GS&C

Box Back Squat 10-10-10-10

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

Athlete Instructions
Athlete Instructions
Squat to a Box that is at or slightly above parallel.

Start Moderate and build to Heavy.

4 rounds, 2 mins each, for max reps of:
15 Box Jumps
max reps in remaining time Air Squats
Rest 1 min

STREGTH SQUAD
Max Testing Bench Press & Back Squat

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