Workout of the Day

Thursday GS&C

10:00 SKILL EMOM
MIN 1: Rope Climb
MIN 2: Wall Walk, HS Walk or Bear Crawl

10 ROUNDS FOR TIME
200m Run
3-5 Pull Ups or 1-3 Muscle-Ups

STRENGTH SQUAD PROGRAMMING
Lift 1: Barbell Row
Lift 2: Front Squat

Wednesday GS&C

6-4-2 | 4-3-2* Push Jerk
*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

AMRAP x 12 MINUTES
8 Shoulder to Overhead
10 Box Jumps Overs
12 Wall Balls

Tuesday GS&C

EMOM x 30 MINUTES
MIN 1 – 10 – 15 Cal Bike or Row
MIN 2 – Max Strict Pull-Ups or Ring Rows
MIN 3 – 10 – 15 Cal Cal Bike oe Row
MIN 4 – Max Toes to Bar
MIN 5 – Rest

STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Press

Monday GS&C

6-4-2 | 4-3-2* Deadlift
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

“DIANE”
FOR TIME
21-15-9
Deadlifts (225/155 max weight)
OH Press*

*Options: Handstand Push-Ups, Pike Push Up, Seated DB Strict Press

Saturday GS&C

AMRAP x 20 MINUTES
20 Slamballs
20 Push-Ups
20 Sit-Ups
Cardio Choice*

*Cardio Choice Options:
400m Run
30/25 Cal Row or Bike

POST WORKOUT STRENGTH
3 ROUNDS
15 Lateral Raises
-Rest :10-
Max Banded Pull-Ups
-Rest 1:30 b/t Sets-