Workout of the Day

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

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