Workout of the Day

Friday GS&C

8-6-4 | 6-4-2* Back Squats

EVERY 2:00 x 7 SETS
25 Jump Ropes
10 Alt. Front Rack Lunges
25 Jump Ropes

-Rest w/ Time Remaining-

We are running a 9 am Bootcamp

No GS&C or Strength Squad today

Have a great holiday!

Wednesday GS&C

“TURKEY TROT”
AMRAP x 40 MINUTES: PARTNER WORKOUT
200m Run
30 Burpees
400m Run
50 Russian KB Swings (Athlete Choice)
600m Run
60 Sit-Ups

*one person works and one person rests
**Athletes also have option to do solo

Other Cardio Options
250M Row/ 15 Cal Bike
500M Row/ 30 Cal Bike
750M Run/ 45 Cal Bike

Tuesday GS&C

8-6-4 | 6-4-2* Deadlift

*Start Light and build to Mod+.
The second wave (6-4-2) should be heavier than the first (8-6-4).
Week 2 of 5

3 ROUNDS FOR TIME
500m Row
15 Box Jumps
10 Unbroken Deadlifts (light)

STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Good Morning

Monday GS&C

8-6-4 | 6-4-2* Push Jerks
*Start Light and build to Mod+.
The second wave (6-4-2) should be heavier than the first (8-6-4).
Week 2 of 5

12 MIN AMRAP: get as far as you can through the following
1-2-3-4-5-6-7-8-9-10-11-12 etc…
DB Thrusters
Pull-Ups or Ring Rows