Workout of the Day

Tuesday GS&C

For time:
Row, 1000 m
30 Ring Rows
30 Burpees
Row, 800m
25 Ring Rows
25 Burpees
Row, 600m
20 Ring Rows
20 Burpees

Strength squad

Bench Press & Squat Cluster

Monday GS&C

ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat

Every 2 mins for 10 mins do:
20-12 Bike Calories
15 Air Squats

-Rest w/ Time Remaining-

Saturday GS&C

For 3 cycles:

AMRAP in 6 mins of:
32 Jump Ropes
8 Power Cleans
32 Jump Ropes
8 Dips/ Push Up

Rest 1:30 between each cycle.

For each cycle continue the AMRAP.

Friday GS&C

Front Squat 5-5-5-5-5

Athlete Instructions
Keep weight Light-Moderate across all sets.

This is a Deload Week.

12 MIN AMRAP
3-6-9-12-15 (reps increase by 3 each round)
Thruster
Pull-up/ Ring Row

Thursday GS&C

3 rounds for quality of:
Cardio of Choice, 3 mins
2 L/2 R Turkish Get-ups, pick load
10 L/10 R Single Arm Front Rack Lunges, pick load
Suitcase Carry, pick load, 2x Hallway*

Workout Notes:
*2x down and back in hallway or 200m outside
Single Arm Front Rack Lunge: https://www.youtube.com/watch?v=3LdgCetmeFg

STRENGTH SQUAD
Back Squat & Deadlift Cluster