Workout of the Day

Friday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…

Clean + 2 Front Squats + Hang Clean

Option for Squat or Power.

For time:
30 Bike Calories
30 Hang Squat Cleans*
30 Bike Calories

*. Also Option to Power Clean + Front Squat

Thursday GS&C

Every 1 min for 10 mins, alternating between:
Run, 150-200 m
Wallwalk/ Inchworm, 45 secs

Rest 2 mins, then Part 2…

Every 1 min for 10 mins, alternating between:
Row, 200 m
Burpee, 45 secs

Rest 2 mins, then Part 3…

Every 1 min for 10 mins, alternating between:
Cardio of Choice, 45 secs
Sit-up, 45 secs

STRENGTH SQUAT PROGRAMMING
Bench Press and Squat Supersets

Wednesday  GS&C

Barbell Front Foot Elevated Reverse Lunge 16-16-16-16

Athlete Instructions
8 reps/side

All sets at a Moderate weight + :01 Pause at the Top of Each Rep.

5 rounds, 45 secs per station, for max reps of:
Box Jump
Rest 15 secs
Dumbbell Box Step Over
Rest 15 secs

Rotate immediately to the next station every 45 secs,
the clock does not stop or reset between stations.

Tuesday GS&C

6 MIN EMOM
1-5 Strict Pull Ups or Challenging Ring Row

3 rounds for time of:
Run, 400 m
30 Wall Balls, 14/10 lbs
20 Burpees
10 Pull-ups

STRENGTH SQUAD PROGRAMMING
Deadlift and Strict Press Supersets

Monday GS&C

Deadlift 2-2-2-2-2

Athlete Instructions
Build and stay at Heavy weight across all sets.

For time:
20 Jump Ropes
4 Deadlifts
40 Jump Ropes
6 Deadlifts
60 Jump Ropes
8 Deadlifts
80 Jump Ropes
10 Deadlifts
60 Jump Ropes
8 Deadlifts
40 Jump Ropes
6 Deadlifts
20 Jump Ropes
4 Deadlifts