Workout of the Day

Wednesday GS&C

ON AN 8:00 RUNNING CLOCK…
Review TTB and then spend the rest of the time practing
– Practice Toes to Bar*: Alternate 5 Kip Swings and 3-7 TTB option of choice

*Practice Straight Leg or Bent Knee variation of the Toes to Bar.
*Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.

2 SETS FOR TIME*
200m KB Farmers Carry
100 Jump Ropes
50-40 Cal Bike
25 Toes to Something
*Option to partition movements as needed.
-Rest 3:00 b/t Sets-

Tuesday GS&C

EMOM x 8 MINUTES*
MIN 1 – 2-4 Power Snatches
MIN 2 – 2-4 Hang Clean & Jerks
*Start Light and build to workout weight or slightly past.

“WITCH WAY?”
FOR TIME
10 Power Snatches (light)
20 Hang Clean & Overhead
20 Burpees
50-40 Cal Row
20 Burpees
20 Hang Clean & Overhead
10 Power Snatches
athletes have the option to use BB or DB for the workout

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

Monday GS&C

ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Bench Press

SUGGESTED STRENGTH TIMELINE…
MIN / REPS
MIN: 0-2 / 6 reps
MIN: 2-4 / 4 reps
MIN: 4-6 / 2-3 reps
MIN: 6-8 / 2 reps
MIN: 8-11 / 1 rep
MIN: 11-14 / 1 rep
MIN: 14-17 / 1 rep
MIN: 17-20 / 1 rep

EVERY 3:00 x 3 SETS*
3-6-9-and so on…
Box Jumps
Wall Balls
-Rest 1:00 b/t Sets-
*Begin at the start of each AMRAP.

Saturday GS&C

AMRAP x 16 MINUTES
10 Toes to Something
10 Back Rack Alt. Lunges
10 Box Jump Overs
20 Shoulder Taps and 2 Wall walks

FINISHER
2-3 SETS
10-12 DB Pull-Overs
12-16 DB Slides
1:00 Max Banded Deadbugs 

Friday GS&C

FOR TIME*
3 ROUNDS
400m Run*
21 Deadlifts
12 Pushing of Choice**

-Then Immediately Into-

21-15-9
KB Swings
Pull-Ups or Ring Rows

* 400m or around a 2:00 Bike with Deadlifts and KB Swing Bike is the better sub today

Pushing Options:
Strict Handstand Push Up
Kipping Handstand Push
Box Handstand Push Up
Pike Push-Ups
Def Push Up
Push Up
DB Strict Press