Workout of the Day

Saturday GS&C

AMRAP x 22 MINUTES*
30 Jump Ropes
15 V-Ups, Tuck Ups or Sit Ups
7 Sumo Deadlifts
*At 0:00 & at 11:00 complete an 800m Run or 1,000m Row. Pick up where you left off when back.

Friday GS&C

6-4-2 | 4-3-2* Back Squats
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

“POINT BREAK”
FOR TIME 9-7-5-15-12-9
Front Squat (from the floor)
Bar Facing Burpee

*Repeat workout form May 25th, 2023

Thursday GS&C

10:00 SKILL EMOM
MIN 1: Rope Climb
MIN 2: Wall Walk, HS Walk or Bear Crawl

10 ROUNDS FOR TIME
200m Run
3-5 Pull Ups or 1-3 Muscle-Ups

STRENGTH SQUAD PROGRAMMING
Lift 1: Barbell Row
Lift 2: Front Squat

Wednesday GS&C

6-4-2 | 4-3-2* Push Jerk
*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

AMRAP x 12 MINUTES
8 Shoulder to Overhead
10 Box Jumps Overs
12 Wall Balls

Tuesday GS&C

EMOM x 30 MINUTES
MIN 1 – 10 – 15 Cal Bike or Row
MIN 2 – Max Strict Pull-Ups or Ring Rows
MIN 3 – 10 – 15 Cal Cal Bike oe Row
MIN 4 – Max Toes to Bar
MIN 5 – Rest

STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Press