Workout of the Day

Tuesday GS&C

ON A 25:00 RUNNING CLOCK…

5×3 Back Squats
– Build load across sets

Week 1 of 3: Prep for Powerlifting Potluck

For time:
60 Wall Balls
40 DB Snatches
30 Wall Balls
20 DB Snatches

STRENGTH SQUAD
Squat and Accessories

Monday GS&C

ON A 8:00 RUNNING CLOCK…
Practice Rope Climb or Rope Row

Complete as many rounds as possible in 16 mins of:
Run, 400 m
20 Box Jumps
1-2 Rope Climb/ Row or 10 Ring Row

Saturday GS&C

3 ROUNDS
20 Alt Crossbody DB Hammer Curls
10 Alt KB Gorilla Rows

3 rounds for time of:
10 Alternating Pistols or lunges
15 Burpee Pull Ups/ Ring Rows
20 Wallballs
25 Cal Bike

Friday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate 2-Rep Push Jerk

6 Rounds for Time:
80 Single/ 50 Double Unders
10 Shoulder-to-Overheads, pick load

Thursday GS&C

Every 1:30 for 9 mins.

High Hang Power Clean + Hang Power Clean + Power Clean

Start Light-Moderate and build to Moderate-Heavy.

21 MIN PARTNER WOD
30 Row Calories
20 Burpees Over Rower
10 Power Cleans

P1 works while P2 Rests. Split work as needed.

Strength Squad:

Bench Press and Accessories