Workout of the Day

Saturday GS&C

“MORRISON”
FOR TIME
40-30-20-10-5*
Wall Balls
Box Jumps
KB Swings

*Option to make a partner workout or split the reps

Friday GS&C

AMRAP x 16 MINUTES
500m Row
20 DB Alt. Lunges
10 Burpees over the Rower*

*Option for Burpee only

POST WORKOUT STRENGTH
5-5-5-5* Bench Press
*Start Light-Mod and build to Moderate+.

Thursday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a 1-Rep Clean & Jerk

“GRACE”
FOR TIME
30 Clean & Jerks (135/95 or weight of choice)

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

Wednesday GS&C

ON A 15:00 RUNNING CLOCK…
Practice Handstand Hold/ Walking*
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 20 MINUTES
MIN 1 – 15-12 Cal Bike
MIN 2 – :30 Shoot Thrus*
MIN 3 – 12-15 Box Step-Overs
MIN 4 – :30 Handstand Hold**
*Can be performed on boxes or parallettes.
*Hold against the wall or free standing. Option to HS Walk.

Tuesday GS&C

“HELEN”
3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35lb or weight of choice)
12 Pull-Ups or Ring Rows

PARTNER FINISHER
IN TEAMS OF TWO…
FOR TIME*
20-30 Synchro Push-Ups*
400m KB Farmer Carry(Athlete Choice)**
20-30 Synchro Push-Ups*

*P1 & P2 must high five at the top of each Push-Ups Rep…can be performed in plank or from knees. Both partners must complete 30 Push-Ups together at the same time.
**Athletes will both walk together but only one partner will carry the KBs. Switch as needed

STRENGTH SQUAD PROGRAMMING
Lift 1: Romanian DL
Lift 2: Narrow Grip Bench