Workout of the Day

Tuesday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep

Push Jerk 1×3

Use the heaviest weight you can for the set.

15-12-9-6-3 reps, for time of:
Shoulder-to-Overhead
Toes-to-something

STRENGTH SQUAD
Max Testing

Monday GS&C

ON AN 12:00 RUNNING CLOCK…
Build to a Mod-Heavy to Heavy Complex…

1x [ 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Front Squat ]

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

Complete as many rounds as possible in 10 mins of:
15 Box Jumps or Step Ups
10 Hang Power Cleans
5 Front Squats

Saturday GS&C

EMOM x 8
1 :02 Pause Squat + 2 Squats

Build load to Moderate Heavy Across sets
Athlete choice: Back, Front, OH Squat

2 Rounds For time:
40 Wall Balls
30 Box Jumps
20 Toes-to-something
10 Deadlifts

Friday GS&C

Surprise Workout

CF OPEN 25.1 TBD

Thursday GS&C

3 rounds for quality of:
Cardio of choice, 3 mins
25 Russian Kettlebell Swings, pick load
25 Sit-ups
25 Up-Downs
25 Walking Lunges
Plank Hold, 1 min
Rest 1:30

STRENGTH SQUAD
Deload/Technique Bench & Squat