Workout of the Day

Wednesday GS&C

5:00 Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
DB Push Press
Toes to Something

-Rest 1:00-

5:00 Max Cal Row

POST WORKOUT STRENGTH
3×4
Bench Press

Tuesday GS&C

AMRAP x 20 MINUTES
20 Wall Ball
15 Up-Downs
10 Box Jumps

POST WORKOUT STRENGTH
3 SETS*
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
*Complete each set w/ a different grip.
Grip Options:
Pronated
Supinated
Wide/ Narrow
Mixed
Reverse
-Rest As Needed b/t Sets-

STRENGTH SQUAD PROGRAMMING
Lift 1: Romainian Deadlifts
Lift 2: Narrow Grip Bench

Monday GS&C

12-10-8-6-4* Deadlifts
*Start Moderate and build past workout weight.

5 SETS
15 Cal Bike or Row
6 Deadlifts (moderate)
-Rest 1:00 b/t each Set-

Saturday GS&C

ON A 10:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Bench Press*

WORKOUT
EMOM x 18 MINUTES
MIN 1 – :45 Max DB Hang Power Clean & Jerk
MIN 2 – 8 Box Jump Overs + 2-4 Pull ups or BMU*

*pick movement that is challenging (banded, toe spot, strict, c2b, MU)

Friday GS&C

FOR TIME
40 Cal Bike or Row
40 Back Rack Alt. Lunges
4 Rope Climbs
30 Cal Bike or Row
30 Back Rack Alt. Lunges
3 Rope Climbs
20 Cal Bike or Row
20 Back Rack Alt. Lunges
2 Rope Climbs

POST WOD STRENGTH
2-3 SETS
8-10 Barbell Rollouts
12-15 Barbell Hip Thrusts