Workout of the Day

Monday GS&C

Split Jerk 3-3-2-2-1

Start Moderate and build to a Heavy weight. Option for Push Jerk

Every 1 min for 10 mins, alternating between:
8 Dumbbell Shoulder-to-Overheads
25 Jump Ropes

Saturday GS&C

EMOM x 8
1 :02 Pause Bench Press + 2 Bench Press

*Build Load across sets and see if can progress weight from last week

5 rounds for time of:
200m Run or 15 Bike Calories
12 Push-ups
9 Pull-ups
6 Power Snatches

Friday GS&C

Surprise Workout. Lets Go!

Thursday GS&C

24 MIN EMOM
MIN 1: Cardio of Choice
MIN 2: 30 Jump Ropes + max seated pike leg lift
MIN 3: 10 Up-Downs + max slamballs
MIN 4: Cardio of choice
MIN 5: 10 Push-ups + max Sit-ups
MIN 6: 10 Alt Goblet Lunges + max KB Swing

STRENGTH SQUAD
Max Testing

Wednesday GS&C

PART 1
6 MIN EMOM

3 Strict Gymnastic Pulls

Strict Pulling Options…
Vertical Ring Rows
(Banded) Pull-Ups
Chest to Bars
Weighted

PART 2

3-4 rounds for quality of (time pending)
L Side Single Arm Overhead Carry, pick load, 50 m
R Side Single Arm Overhead Carry, pick load, 50 m
*Rest as needed btw side and movements

15 MIN EMOM
MIN 1: Max Row
MIN 2: Max Bike
MIN 3; Rest