Workout of the Day

Monday GS&C

DB Bench Press 10-10-10-10-10
8-12 Alt. KB Gorilla Rows – Btw each set of Bench Press, perform

Complete as many rounds as possible in 15 mins of:
3 Pull-ups/ Ring Row
6 Push-up/ HSPU
12 Air Squats

Saturday GS&C

Every 1 min for 8 mins, alternating between:
Double/ Single Under, 45 secs
Kettlebell Swing, 45 secs

Rest 1:30, then Part 2…

Every 1 min for 10 mins, alternating between:
Sit-up, 45 secs
Plank Hold, 45 secs

Rest 1:30, then Part 3…

Every 1 min for 8 mins, alternating between:
Push-up, 45 secs
Goblet Squat, pick load, 45 secs

Friday GS&C

Front Squat 3-3-3-3-3

Tempo @31X1
Keep weight Moderate-Heavy across all sets.

10 rounds for time of:
8 Ground-to-Overheads
10 Bar Facing Burpees

Time cap: 15 mins

Ground to OH: can be snatch or Clean and Jerk

Thursday GS&C

EMOM x 8 MINUTES
Practice 1-3 Rep of Gymnastics Options*

*Goal should be a quality set of reps with no misses.

Gymnastics Options…
Strict Pull-Ups
Chest to Bars
Hips to Rig
Bar or Ring Muscle-Ups

As many reps as possible in 20 mins of:
10 Pull-ups
30 Sit-ups
30 Bike Calories
15 Pull-ups
30 Sit-ups
30 Bike Calories
20 Pull-ups
30 Sit-ups
30 Bike Calories
…
Continue adding 5 Pull-ups to each round until time expires.

STRENGTH SQUAD
Back Squat & Deadlift Drop set

Wednesday GS&C

3 rounds, 1 min per station, for max reps of:
Wall Ball
Sumo Deadlift High-pull (Barbell or KB)
Box Jump (step down)
Push Press
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.