Workout of the Day

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

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