Workout of the Day

Saturday GS&C

For time:
Run, 800 m
30 Toes-to-something
20 Power Snatches
Run, 800 m
30 Toes-to-something
20 Power Snatches
Run, 800 m

Friday GS&C

Surprise Workout!

Thursday GS&C

2 rounds for quality of:
50 Machine Calories
40 Sit-ups
30 Wall Balls
20 Alt Curtsy Lunges
10 Push-ups

For Calories: complete on machine of choice and can mix machines to get to the 50 Calories

Wednesday GS&C

8 MIN EMOM

High Hang Power Clean + Hang Power Clean + Power Clean

Start Light and end Moderate.

4 rounds for time of:
20 Box Jumps or step ups
5 Hang Power Cleans
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs

Tuesday GS&C

EMOM x 8
1 :02 Pause Squat + 2 Squats

Build load to Moderate Heavy Across sets
Athlete choice: Back, Front, OH Squat

Complete as many rounds as possible in 12 mins of:
20 Bike Calories
20 Air Squats
5 Strict Pull-ups or 10 Ring Rows