Workout of the Day

Monday GS&C

15 MIN AMRAP
10 Toes-to-somethings
10 Bike Calories
10 Pull-up variation of choice
10 Shoulder-to-Overheads (light weight)

POST WORKOUT STRENGTH

3 ROUNDS
10/10 Single Arm DB Row
10 DB French Press

Saturday GS&C

Filthy 50

For time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees-to-elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

Friday GS&C

Front or Overhead Squat 8-8-8

Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
Rest as needed between sets.

Week 2 of 6

5 rounds, each round for time, of:
12-20 Row Calories
3 Front or Overhead Squats

Go every 2 mins.

-Rest w/ Time Remaining-

Thursday GS&C

7 MIN EMOM
5 bodyweight press movements

Options:
Strict HSPU
Kipping HSPU
Box HSPU
Pike Push Up
Def DB Push Ups
Hand Release Push Up
Push Up

15 MIN AMRAP
100m run
5 pull ups
10 db strict press or hspu

STRENGTH SQUAD
Bench Press & Deadlift

Wednesday GS&C

EMOM 24 MIN
MIN1: 20 Alternating Dumbbell Goblet Lunges
MIN 2: 5 Deadlifts, pick load
MIN 3: Max rep Bike Calories
MIN 4: Rest 1 min