Workout of the Day

Wednesday GS&C

6-4-2 | 4-3-2* Bench Press
*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Week 3of 5

AMRAP x 12 MINUTES
8 Shoulder to Overhead
10 Box Jumps Overs
12 Wall Balls

Tuesday GS&C

EMOM x 30 MINUTES
MIN 1 – 10 – 15 Cal Bike or Row
MIN 2 – Max Strict Pull-Ups or Ring Rows
MIN 3 – 10 – 15 Cal Bike or Row
MIN 4 – Max Toes to Something
MIN 5 – Rest

Monday GS&C

6-4-2 | 4-3-2* Deadlift
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Week 3of 5

FOR TIME
21-15-9
Deadlifts (225/155 max weight)
OH Press*

*Options: Handstand Push-Ups, Pike Push Up, Seated DB Strict Press

Saturday Group Strength and Conditioning

8-6-4 | 6-4-2* Back Squats

*Start Light and build to Mod+.
The second wave (6-4-2) should be heavier than the first (8-6-4).
Week 2 of 5

EVERY 2:00 x 7 SETS
25 Jump Ropes
10 Alt. Front Rack Lunges
25 Jump Ropes

-Rest w/ Time Remaining-

No Workout – have a fun and safe 4th of July