Workout of the Day

Friday GS&C

Bench Press 5×5

Build to Moderate+ and hold the same weight across all 5 sets.

15 MIN AMRAP:
5 Hand Release Push-ups
10 Alternating Lunges*
15 Row Calories
20 Up-Downs

*Alternating Lunges- option to Hold DB/KB in Goblet Position

Thursday GS&C

EMOM x 5 MINUTES
Gymnastics Option Practice*

*Gymnastics Options:
1-3 Bar or Ring Muscle-Ups
1-3 Banded MU Transitions
3-5 Kipping Pull-Ups
3-5 Jumping Kipping Pull Ups
3-5 Vertical Ring Rows
5-10 Kip Swings

5 rounds, 3 mins each, for max reps of:
50 Double Unders OR 100 Single Unders
20 Kettlebell Swings,
Max reps in remaining time Muscle-ups or Pull-ups
Rest 1:30 btw rounds

STRENGTH SQUAD PROGRAMMING
Lift 1:
Lift 2:

Wednesday GS&C

Front Squat 1×3

Build to a moderate-heavy 3 rep in 10 mins.
– Bar comes from the floor.

3 rounds for time of:
Run, 400 m
20-30 Sit-ups
10 Front Squats

Tuesday GS&C

ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs*

Goal. of this skill work is to practice rope climbs: meet each athlete where they are at…. it may be hanging on a rope, working on footing or legless ropeclimb up and down

EMOM 20 mins
MIN 1: 1-3 Rope Climbs or 5-7 Strict Pull-ups
MIN 2: 10 Overhead Push*
MIN 3: Max rep Burpees
MIN 4: Rest 1 min

* Options: Strict Handstand Push-ups / Dumbbell Strict Press- athlete choice, moderate

STRENGTH SQUAD PROGRAMMING
Lift 1:
Lift 2:

Happy Holidays!