Workout of the Day

Friday GS&C

Deadlift 3-3-3+

Use the heaviest weight you can for each set.
Rest as needed between sets.

Week 3 of 6
Strength | 5-3-1 Cycle

DT
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Thursday GS&C

Partner Workout

Complete as many rounds as possible in 30 mins of:
120 Row Calories
100 Box Jumps, pick height
80 Toes-to-something
60 Pull-ups/ Ring Rows

Athlete Instructions
Complete in teams of 2.
Pull-Ups / Ring Rows

P1 works while P2 rests. Split work as needed.

Strength Squad Programming:

Bench Press Max Effort & Squat Giant Set

Wednesday GS&C

Push Press 3-3-3+

Use the heaviest weight you can for each set.
Rest as needed between sets.

Week 3 of 6
Strength | 5-3-1 Cycle

For 3 cycles:
AMRAP in 5 mins of:
Run, 100 m
6 Single Dumbbell Front Rack Lunges
4 Alternating Dumbbell Devil Press

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Tuesday GS&C

Back Squat 3-3-3+

Use the heaviest weight you can for each set.
Rest as needed between sets.

EMOM x 12 MINUTES
6 Front Squats + 10 Single or Double Unders*

-Rest w/ Time Remaining-

*Increase Single Unders by 10 Reps every round…10,20,30 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Single Under number.

*Increase Double Unders by 5 Reps every round…10,15,20 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Double Under number.

Strength Squad Programming:

Deadlift Max Effort & Pull Giant Set

Monday GS&C

Every 1 min for 10 mins, alternating between:
2 Power Snatches, pick load
Gymnastics Skill

Power Snatches- start moderate and build slightly past workout weight, weight in workout today should be challenging but safe esp under fatigue when mixed with other movements

Gymnastics Skill- 3-5 SLOW Ring Rows / 3-5 Strict Pull-Ups / 1-3 Burpee Pull-Ups / 1-3 Muscle-Ups

15 rounds for time of:
1 Power Snatch
2 Burpee Pull-ups or Muscle Up

Movement Options
Bar Muscle-Up
Burpee Pull-Up
Burpee Jumping Pull-Up
Burpee Ring Row – beg skill