Workout of the Day

Monday GS&C

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

AMRAP x 12 MINUTES
25 Jump Ropes
15 Wall Balls
5 Box Jumps

Saturday GS&C

EVERY 7:00 x 4 SETS
800m Run
20 Walking Lunges
30 Sit-Ups
Rest with Time Remaining…

Adjust reps as needed to complete work within 7 minutes

POST WORKOUT ACCESSORY STRENGTH
2-3 SETS
20 DB Alt. Curls
20 Hollow Rock
20 DB Pullover
-Rest As Needed b/t Sets-

Friday GS&C

10-8-6-8-6-4* Front Squats

*Start Light and build to Mod+.
The second wave should be heavier than the first.

FOR TIME
Box Jumps 10-10-10-10-10
Front Squats 5-10-15-10-5

Thursday GS&C

5:00 HANDSTAND PRACTICE

Practice Handstand Hold/ Walking, aim to build on past weeks practice*
Alternate:
1: Handstand Walk Option – HS Walk, 1-3 Walk Walk, 1-2 Bear Walk, 10-20 Shoulder Taps in plank
2. Handstand Hold: :10 – :30 Handstand on Wall, Box or Freestanding

EMOM x 25 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cardio Choice 1
MIN 2 – Strict Pull-Up or Ring Rows
MIN 3 – Cardio Choice 2
MIN 4 – Bent Over DB Rows
MIN 5 – Weighted Russian Twist

STRENGTH SQUAD PROGRAMMING
Lift 1: Backsquat
Lift 2: Deadlift

Wednesday GS&C

10-8-6-8-6-4* Bench Press

*Start Light and build to Mod+.
The second wave should be heavier than the first.

ON A 12:00 RUNNING CLOCK…
Max Cal Row or Bike*

*Every 2:00, including 0:00, complete Reps of DB Push Press
Push Press Reps:
RND1 = 14
RND2=12
RND3=10
RND4=8
RND5=6
RND6=4