Workout of the Day

Friday GS&C

ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift

As many reps as possible in 9 mins of:
1 Run, 100 m
10 Russian Kettlebell Swings
1 Run, 100 m
15 Russian Kettlebell Swings
1 Run, 100 m
20 Russian Kettlebell Swings

Thursday GS&C

PARTNER WORKOUT OPTION

AMRAP 28 mins
100 Calories (Row/ Bike or Ski)
80 Sit-ups
60 Dumbbell Goblet Lunges, pick load
40 Push-ups

Complete in teams of 2. P1 works while P2 rests. Split work as needed.

Strength squad

Deadlift & Bench Press Cluster

Wednesday GS&C

Hang Power Snatch + 2 Power Snatches

Every 1:30 for 12 mins.

Start Light and build Mod-Heavy.

5 rounds for time of:
7 Power Snatches
10 Box Jump/ Step Up

Tuesday GS&C

For time:
Row, 1000 m
30 Ring Rows
30 Burpees
Row, 800m
25 Ring Rows
25 Burpees
Row, 600m
20 Ring Rows
20 Burpees

Strength squad

Bench Press & Squat Cluster

Monday GS&C

ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat

Every 2 mins for 10 mins do:
20-12 Bike Calories
15 Air Squats

-Rest w/ Time Remaining-