Workout of the Day

Wednesday GS&C

45-35-25-15-5 reps, for time of:
Wall Ball
Box Jump/ Step Up
Kettlebell Swing

Adjust reps as needed: its alot of volume but if proper weights and box heights are choosen its a great workout.

Tuesday GS&C

3 rounds for quality of:
8 L/8 R Single Arm Dumbbell Bent Over Rows
15 Dumbbell Pull Overs, pick load

4 Rounds: 3min work/ 1:30 rest
As many reps as possible in 4 mins of:
2 Toes-to-something
2 Alternating Dumbbell Goblet Lunges
4 Toes-to-something
4 Alternating Dumbbell Goblet Lunges
6 Toes-to-something
6 Alternating Dumbbell Goblet Lunges
…
Continue adding 2 reps each round to each movement until time expires.

Rest 1:30 btw rounds

Strength Squad

Deadlift and OH Press

Saturday GS&C

ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Shoulder to Overhead

Complete as many rounds as possible in 16 mins of:
3 Shoulder-to-Overheads
6 Kettlebell Swings
9 Toes to Something

Friday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…

Clean + 2 Front Squats + Hang Clean

Option for Squat or Power.

For time:
30 Bike Calories
30 Hang Squat Cleans*
30 Bike Calories

*. Also Option to Power Clean + Front Squat

Thursday GS&C

Every 1 min for 10 mins, alternating between:
Run, 150-200 m
Wallwalk/ Inchworm, 45 secs

Rest 2 mins, then Part 2…

Every 1 min for 10 mins, alternating between:
Row, 200 m
Burpee, 45 secs

Rest 2 mins, then Part 3…

Every 1 min for 10 mins, alternating between:
Cardio of Choice, 45 secs
Sit-up, 45 secs

STRENGTH SQUAT PROGRAMMING
Bench Press and Squat Supersets