Workout of the Day

Wednesday GS&C

3 ROUNDS
20 Alternating DB Front Raise
10 DB Pull Overs

4 rounds for time of:
5 Deadlifts
5-10 Dips
15 Box Jumps/ Step Up
20 Russian Kettlebell Swings

Tuesday GS&C

ON AN 18:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Bench Press

Complete as many rounds as possible in 12 mins of:
10 Toes-to-somethings
20 Double/ 40 Single Unders
10 Pistol/ Heels Elevated Narrow Stance Squats
20 Double/ 40 Single Unders

*Pistol Options:
Narrow Stance Squat
Deck Squat
Reverse Lunge
Hawaiian squat
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols

STRENGTH SQUAD
Bench Press and Squat Supersets

Monday GS&C

PARTNER AMRAP x 36 MINUTES
1500m Row
30 Hang Power Snatch (Athlete Choice)
1250m Row
20 Hang Power Snatch
750m Row
10 Hang Power Snatch

*P1 works while P2 rests. Split work as needed.

Saturday GS&C

For time:
Run, 800 m
9 Deadlifts
12 Front Squats
15 Power Cleans
Run, 800m
15 Power Cleans
12 Front Squats
9 Deadlifts
Run, 800 m

*Adjust Run distance as needed.

Friday GS&C

Strict Press 2-2-2-2-2

Build and stay at Heavy weight across all sets.

10 rounds for time of:
10 Alternating Pistols
10 Push Press

*Pistol Options:
Narrow Stance Squat
Deck Squat
Reverse Lunge
Hawaiian squat
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols