Workout of the Day

Friday GS&C

Front Squat 3-3-3-3-3

Tempo @31X1
Keep weight Moderate-Heavy across all sets.

10 rounds for time of:
8 Ground-to-Overheads
10 Bar Facing Burpees

Time cap: 15 mins

Ground to OH: can be snatch or Clean and Jerk

Thursday GS&C

EMOM x 8 MINUTES
Practice 1-3 Rep of Gymnastics Options*

*Goal should be a quality set of reps with no misses.

Gymnastics Options…
Strict Pull-Ups
Chest to Bars
Hips to Rig
Bar or Ring Muscle-Ups

As many reps as possible in 20 mins of:
10 Pull-ups
30 Sit-ups
30 Bike Calories
15 Pull-ups
30 Sit-ups
30 Bike Calories
20 Pull-ups
30 Sit-ups
30 Bike Calories
…
Continue adding 5 Pull-ups to each round until time expires.

STRENGTH SQUAD
Back Squat & Deadlift Drop set

Wednesday GS&C

3 rounds, 1 min per station, for max reps of:
Wall Ball
Sumo Deadlift High-pull (Barbell or KB)
Box Jump (step down)
Push Press
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Tuesday GS&C

Deadlift 3-3-3-3-3

Tempo @31X1

Keep weight Moderate-Heavy across all sets.

Complete as many rounds as possible in 12 mins of:
Run, 200 m
5 L/5 R Front Rack Lunges (from the floor)
10 Slamballs

STRENGTH SQUAD
Deadlift Volume & Bench Press

Monday GS&C

Bench Press 10-10-10-10-10
Btwn each set of Bench, 20 Straight Arm Banded Lat Pushdowns .

Use the heaviest weight you can for each set.
Rest as needed between sets.
Aim to progress from Last Week

15 MIN AMRAP
10 Alternating Dumbbell Devil Press
10 Toes-to-somethings
30 Double/ 60 Single Unders