Workout of the Day

Tuesday GS&C

Deadlift 4-3-2-2

Start Mod-Heavy and Build to Heavy

In 10 mins do:
60 Wall Balls
then in the remaining time, AMRAP of:
6 Deadlifts
12 Box Jumps

STRENGTH SQUAD
Deadlift Max Effort & Pull Giant Set

Monday GS&C

Push Jerk 1×5

Build to a Moderate 5-Rep

3 rounds for time of:
Row, 500 m
20 Toes-to-something
10 Shoulder-to-Overheads

Saturday GS&C

ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option…

Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows

4 rounds, 4 mins each, for max reps of:
20 Box Jump Overs, 20 in
20 Goblet Lunges, 53/35 lbs
max reps in remaining time Burpee Pull-ups
Rest 1:30

Friday GS&C

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:

Option 1…
1 Power Snatch + 2 Overhead Squat

Or…

Option 2…
1 Power Clean + 2 Front Squats

WISHBONE
5 rounds for time of:
10 Power Snatches/ Power Cleans,
10 Overhead/ Front Squats
10 Toes-to-bars
10-20 Bike Calories

We will run a 9 am Turkey Day Bootcamp