Workout of the Day

Friday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate 2-Rep Push Jerk

6 Rounds for Time:
80 Single/ 50 Double Unders
10 Shoulder-to-Overheads, pick load

Thursday GS&C

Every 1:30 for 9 mins.

High Hang Power Clean + Hang Power Clean + Power Clean

Start Light-Moderate and build to Moderate-Heavy.

21 MIN PARTNER WOD
30 Row Calories
20 Burpees Over Rower
10 Power Cleans

P1 works while P2 Rests. Split work as needed.

Strength Squad:

Bench Press and Accessories

Wednesday GS&C

16 MIN EMOM
MIN 1+2: Run, 300-400 m
MIN 3: max rep Weighted Sit-ups, pick load
MIN 4: Rest

STRENGTH FINISHER

3-4 ROUNDS
10 Alternating Lunges
16 Dumbbell Slides, pick load
Hallway Farmer Carry (down and back)

Monday GS&C

 Deadlift 5-5-5-5

Rest as needed between sets.

Start Moderate and Build past Workout Weight.

4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs
1-2-3-and so on…
Deadlifts

-Rest 1:30 b/t Sets-

Continue adding 2 Box Jump Overs and 1 Deadlifts until time expires.

Saturday GS&C

EMOM x 8
2 Bench Press

*Build Load across sets

20 MIN work though the following for quality:
12 Row Calories
Farmer Carry, pick load, 200 m
12 Row Calories
Front Rack Carry, pick load, 150 m
12 Row Calories
Overhead Carry, pick load, 100 m