Workout of the Day

Friday GS&C

EVERY 1:30 x 4 SETS
1 Hang Power Clean + 1 Hang Squat Clean + 1 Squat Clean

**Option for Deep Power Clean + FS or Power Clean + Front Squat for squat clean movements

ON A 24:00 RUNNING CLOCK…
150 Jump Ropes
30 Toes to Something
20 Hang Power Clean
100 Jump Ropes
25 Toes to Something
15 Hang Power Clean
50 Jump Ropes
20 Toes to Something
10 Power Clean
25 Jump Ropes
15 Toes to Something
Max Cleans w/ Time Remaining

*Option to increase load as hang power clean reps decrease

Thursday GS&C

3×8*
Bench Press
*Build to a Moderate+ weight and stay at that weight across all sets. If you benched last week for the 10s, try to go heavier this week.

EMOM x 15 MINUTES
MIN 1 – 1 Wall Walk + 10-15 Slam Balls
MIN 2 – 1 Wall Walk + 10 Push-Ups
MIN 3 – :45 Static Hold*
*Static Hold Options: Plank/Hollow/Tuck Dead/Active Hang

STRENGTH SQUAD PROGRAMMING
Lift 1: Strict Press
Lift 2: Front Squats

Wednesday GS&C

30 MINUTES: Acessory strength work today, move through the following at a steady pace and rest as needed

200m DB Suitcase (switch sides as needed)
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run or Walk (Easy Pace)
10 Reps of ‘Lunge-Lunge-Up-Down**
20 Alt DB Curls
20 Face Pulls
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

Tuesday GS&C

EMOM x 9 MINUTES
MIN 1 – 5 ‘Library’ Deadlifts*
MIN 2 – 3-5 Pressing Reps**
MIN 3 – :45 EZ Bike

*Build to workout weight.
**Pressing Options… (Hand Release) Push-Ups, DB Push Press,
(Strict) Handstand Push-Ups

FOR TIME
30 Cal Bike
-Immediately Into-

10 ROUNDS
5 DB Push Press or HSPU
5 Deadlifts
-Immediately Into-

30 Cal Bike

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

Monday GS&C

ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster

EVERY 6:00 x 3 SETS
600m Run
20 Box Step Overs (20)
10-20 Pull-Ups*
-Max Sit-Ups w/ Time Remaining-
*Option for C2B, Jumping Pull-Ups or Ring Rows. Pick