Workout of the Day

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

Wednesday GS&C

7 MIN EMOM
1 Push Press + 1 Push Jerk

Athlete Instructions
Start Light and end Moderate+.

Complete as many rounds as possible in 15 mins of:
50 Jump Ropes
25 Row Calories
15 Shoulder-to-Overheads

Tuesday GS&C

3 ROUNDS
20 Alternating DB Front Raise
10 DB Pull Overs

4 rounds for time of:
Run, 400 m
7 Burpee Pull-ups/ Ring Rows

STRENGTH SQAUD
Back Squat & Deadlift Cluster

Monday GS&C

EMOM x 8
1 :02 Pause Bench Press + 2 Bench Press

*Build Load across sets

Complete as many rounds as possible in 18 mins of:
30 Bike Calories
20 Push-ups
10 Power Cleans

Saturday GS&C

For time:
10 Front Squats
30 Toes-to-somthing
10 Thrusters
— Rest 1 min —
10 Front Squats
30 Pull-ups/ Ring Rows
10 Thrusters
— Rest 1 min —
10 Front Squats
10 Wallwalks/ Inchworms
10 Thrusters

Post Workout Skill
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill

Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking