Workout of the Day

Saturday GS&C

3 SETS
200M Farmers Carry
20 Goblet Alt Lunges

3 SETS FOR QUALITY
1:00 Cardio Choice
20 Push-Ups or 10 HSPU
10 Tuck-Up or V-Ups
10/10 Half Kneeling Single Arm DB Arnold Press
20 Alt. DB Slides
-1:00 Rest b/t Sets-

Friday GS&C

8-6-4-6-4-2* Power Cleans
*Start Moderate and build to Heavy.
The second wave should be heavier than the first.

EMOM x 12 MINUTES*
1 Deadlift +
2 Power Cleans +
3 Front Squats

*MINUTES 1-4: (weight 1)
MINUTES 5-8: (heavier that weight 1)
MINUTES 9-12: (heavier than weight 2)

Thursday GS&C

EVERY 6:00 x 5 SETS
300- 400m Run
15-20 Box Step Overs
15-20 Sit-Ups
3 Rope Climbs

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

Wednesday GS&C

8-6-4-6-4-2* Front Squats
*Start Moderate and build to Heavy.
The second wave should be heavier than the first.

FOR TIME
30 Front Squats (light)
40 Cal Bike
30 Front Squats

Tuesday GS&C

ON A 10:00 RUNNING CLOCK…

Practice Bar Muscle-Ups, Pull Ups or Rope Climbs*

Options: Jumping or Banded Bar Muscles

FOR TIME
600m Row
-Immediately Into-

3 ROUNDS
10/10 Single Arm Hang DB Cleans
10 Up-Down Pull-Ups
-Immediately Into-

600m Row

Complete all 10 Hang DB Cleans on one side and then 10 on the other.

STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Back Squat