Workout of the Day

We will run a 9 am Turkey Day Bootcamp

Wednesday GS&C

“”TURKEY TROT””
AMRAP x 40 MINUTES: PARTNER WORKOUT
200m Run
30 Burpees
400m Run
50 Russian KB Swings (Athlete Choice)
600m Run
60 Sit-Ups

*one person works and one person rests
**Athletes also have option to do solo

Other Cardio Options
250M Row/ 15 Cal Bike
500M Row/ 30 Cal Bike
750M Run/ 45 Cal Bike

Tuesday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Bench Press

Every 1 min for 16 mins, alternating between:
max rep Row Calories, 50 secs
max rep Wall Ball, 50 secs
max rep Sit-ups, 50 secs
Rest 1 min

Strength Squad
Deadlift Max Effort & Pull Giant Set

Monday GS&C

Every 4 mins for 16 mins

16 Split Squats, pick load

*8 reps/side
Start Light-Moderate and build to Moderate+

Complete as many rounds as possible in 15 mins of:
10 Alternating Front Rack Lunges
10 Dumbbell Push Press/ HSPU
100 Single/ 50 Double Unders

Saturday GS&C

8 MIN EMOM (FROM THE FLOOR)
3 Push Jerks

*Add load as form allow and aim to build past workout weight

20 MIN AMRAP
Row 500m
30 Walking Lunges
20 Ring Rows
10 Push Jerks