Workout of the Day

Friday GS&C

5-5-5
Push Press
*Keep weight Light across all sets. This is a Deload Week.

3 ROUNDS FOR TIME
400m Run
18 Burpees
12 Shoulder to Overhead

Thursday GS&C

5-5-5 Deadlift
*Keep weight Light across all sets. This is a Deload Week.

4 SETS*
15 Russian KB Swing
5-10 Toes to Something
10 TNG Deadlifts
5-10 Toes to Something
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of each movement.

STRENGTH SQUAD PROGRAMMING
Lift 1: Narrow Grip Bench Press
Lift 2: Front Squat

Wednesday GS&C

JUMP ROPE PRACTICE

Tabata or Reverse Tabata: Use this as an oppurtity to practice

*Options:
Single Unders
Double Unders
Triple Unders
Crossovers Single Unders

EMOM x 18 MINUTES*
MIN 1&2 – AMRAP of…6 Box Jumps + 12 Slam Balls + 36 Jump Ropes
MIN 3 – :40 Static Hold***

*Pick up where you left off.
***Options for Static Hold…
Plank Hold
Wall Sit
Bar Hang
Handstand

Tuesday GS&C

AMRAP x 25 MINUTES
15 Cal Cardio Choice
15 Russian Twists
15 Sit-Ups
15 Cal Cardio Choice
15 Glute Bridge-Ups
100m farmers carry (light – moderate)

*More of an active recovery day post murph, for those who didn’t do murph and want more intensity today option to add weight or band to glute bridges and carry moderate – heavy weight.

STRENGTH SQUAD PROGRAMMING
Lift 1: Front Squat
Lift 2: Sumo Deadlift

Monday GS&C

“MURPH”
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

**Partition reps and scale volume however you like
Volume: Half or quater volume
Partition suggestions:
– 3 Pull Ups, 6 Push Ups, 9 Air Squats
– 4 Pull Ups, 8 Push Ups, 12 Air Squats
– 5 Pull Ups, 10 Push Ups, 15 Air Squats
– 3 Push Ups, 3 Pull Ups, 3 Push Ups, 9 Air Squats
– 5 Push Ups, 5 Pull Ups, 5 Push Ups, 15 Air Squats