Workout of the Day

Monday GS&C

Overhead or Front Squat 10-8-6-4

Start Light and build to Moderate-Heavy.

Complete as many rounds as possible in 9 mins of:
20 Double/ 40 Single Unders
10 Burpee Over Bars
5 Overhead or Front Squats

Saturday GS&C

1 Power Clean & Jerk, pick load

Every 1 min for 8 mins.

Start Mod-Light and Build to Workout Weight

20 rounds for time of:
1 Power Clean & Jerk, 155/105 lbs
3 Dumbbell Strict Press or HSPU

Friday GS&C

3 rounds for quality of:
10 L/10 R Dumbbell Bulgarian Split Squats, pick load
Rest 30 secs
15 Sumo Dumbbell Romanian Deadlifts, pick load
Rest 2 mins

Athlete Instructions
12-15 Sumo Dumbbell Romanian Deadlifts- tempo @20X0

As many reps as possible in 15 mins of:
1 Run, 200 m
6 Back Rack Alternating Lunges
2 Rope Climbs OR 8 Ring Rows
1 Run, 200 m
10 Back Rack Alternating Lunges
2 Rope Climbs OR 8 Ring Rows
1 Run, 200 m
14 Back Rack Alternating Lunges
2 Rope Climbs OR 8 Ring Rows
…

Continue adding 4 Back Rack Alternating Lunges until time expires.

Thursday GS&C

ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill

Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking

“Tabata”
Double Unders : 8 x 20 secs / 10 secs
Rest 1 min
KBS: 8 x 20 secs / 10 secs
Rest 1 min
Burpee: 8 x 20 secs / 10 secs
Rest 1 min
Air Squat: 8 x 20 secs / 10 secs

STRENGTH SQUAD
Bench Press Max Effort & Squat Giant Set

Wednesday GS&C

For time:
30 Bike Calories
20 Pull Ups or Ring Row
50 Bike Calories
20 Pull Ups or Ring Row
70 Bike Calories
20 Pull Ups or Ring Row

Post Workout Strength
3 ROUNDS
20 Alt DB Lateral Raises
:45 Plank