Workout of the Day

Wednesday GS&C

EMOM 24 MIN
MIN1: 20 Alternating Dumbbell Goblet Lunges
MIN 2: 5 Deadlifts, pick load
MIN 3: Max rep Bike Calories
MIN 4: Rest 1 min

Tuesday GS&C

Bench Press 8-8-8

Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
Rest as needed between sets.

Week 2 of 6

50-40-30-20-10 reps, for time of:
Double Under
Sit-up

OR

100-80-60-40-20 Single Under
50-40-30-20-10 Sit Ups

*Scale sit up reps as needed for each athlete

STRENGTH SQUAD
Bench Press & Squat

Monday GS&C

Every 1:30 for 9 mins
Snatch Deadlift + 2 Hang Snatches + 1 Snatch

Details
Hang Snatches and Snatch- option for Power or Squat.
Start Light and end Mod-Heavy.

For time:
20 Row Calories
20 Hang Snatches
15 Row Calories
15 Hang Squat Snatches
10 Row Calories
10 Hang Squat Snatches
5 Row Calories
5 Hang Snatches

Saturday GS&C

20 MIN AMRAP
10 Toes-to-something
20 Up-Downs
30 Walking Lunges
40 Jump Ropes
Kettlebell Suitcase Carry, pick load, L 50 m/R 50 m
*for carry use hallway: down one arm and back the other arm

STRENGTH FINISHER

2-3 RFQ:
3 rounds for quality of:
8 L/8 R Double Kettlebell Single Leg Romanian Deadlifts
12 Weighted Good Mornings
8 L/8 R Single Leg Glute Bridge-ups

*Weighted Good Mornings- slow, option to use Plate, Empty Barbell, or Body Weight.
-Rest As Needed b/t Sets-

Friday GS&C

Holleyman

PARTNER AMRAP 30 mins:
Complete as many rounds as possible in 30 mins of:
5 Wall Balls, pick load
3 Handstand OR Hand Release Push-ups
1 Power Clean, pick load

P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.