Workout of the Day

Thursday GS&C

On a 20:00 MIN CLOCK
5X3 Front Squats

Build load across sets

7 MIN AMRAP
10 Wallballs
40 Jump Ropes

STRENGTH SQUAD
Bench Press and Squat Supersets

Wednesday GS&C

10 MIN
Rope Climb Review & Practice

4 rounds, Go every 5:00:
Row, 500m
1-3 Rope Climbs
Rest 1:30 btw rounds

*If tired from Murph prep yesterday replace Rope Climbs with a 1-3x hallway farmers carry

Tuesday GS&C

MURPH PREP (40:00 CAP)

800m Run
Into

Pull Ups 35
Push Ups 70
Air Squats 105

800m Run
Into

Pull Ups 35
Push Ups 70
Air Squats 105

800m Run

Aim to increase volume from last week
**Partition reps however you like: examples
– 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

STRENGTH SQUAD
Deadlift and Strict Press Supersets

Monday GS&C

ON A 25:00 RUNNING CLOCK…
Build to a 1RM Clean & Jerk

Testing Week 7 of 7
Olympic Lifting Cycle

For time:
30 Clean & Jerks

10 MIN CAP

Saturday GS&C

3 ROUNDS
12/12 DB Row
12/12 Tricep Kick Back
12/12 Banded Wood Chops High to Low 

Complete as many rounds as possible in 16 mins of:
100m KB Carry of Choice
100 Single/ 50 Double Unders
Row, 250m

Carry Options:
Front Rack
Farmers
Waiter
OH