Workout of the Day

Friday GS&C

6 rounds, each round for time, of:
Row, 400-500m
50 Jump Ropes
15 Up-Downs

Go every 5 mins.

Thursday GS&C

ON AN 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Front Squat

Mod-Heavy should allow for a perfect execution of all 3-Reps.

10 rounds for time of:
5 Handstand Push-ups/ Push Up
5 Thrusters

* Should be a challenging press option
– HSPU
– Feet on bench HSPU
– Pike Push Up
– Hand release Push Up
– Push Up

STRENGTH SQUAD PROG
Deadlift and Strict Press Supersets

Wednesday GS&C

2 rounds for time of:
30 Bike Calories
30 Deadlifts
30 Bike Calories
30 Dumbbell Hang Power Cleans

Tuesday GS&C

Push Jerk 8-6-4-2

Athlete Instructions
Start Moderate and end Moderate-Heavy.

*If sore from Murph keep it light today

Complete as many rounds as possible in 12 mins of:
5 Shoulder-to-Overheads
7 Toes-to-something
9 Box Jumps

STRENGTH SQUAD PROG
Bench Press and Squat Supersets

Monday GS&C

“MURPH”
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

**Partition reps and scale volume however you like
Volume: Half or quater volume
Partition suggestions:
– 3 Pull Ups, 6 Push Ups, 9 Air Squats
– 4 Pull Ups, 8 Push Ups, 12 Air Squats
– 5 Pull Ups, 10 Push Ups, 15 Air Squats
– 3 Push Ups, 3 Pull Ups, 3 Push Ups, 9 Air Squats
– 5 Push Ups, 5 Pull Ups, 5 Push Ups, 15 Air Squats