Workout of the Day

Tuesday GS&C

1.) Power or Squat Clean*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9 or build as form allows.

2.) Clean Pulls**
3×2 (110%)
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10 or build as form allows.

2 SETS
AMRAP x 5 MINUTES*
1 Power or Squat Clean**
30 Jump Ropes

-Rest 1:30 b/t Sets-

*Start at beginning of AMRAP.
**(80-85% of 1RM C&J or as heavy as form allows)

STRENGTH SQUAD PROGRAMMING
Lift 1: Strict Press
Lift 2: Squat Giant Set

Monday GS&C

3×1 (85-95%)* Split or Push Jerk
*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9 or build as form allows.

7 ROUNDS FOR TIME
7 Push Press
7 Up-Downs
7 Pull-Ups*
*Option for ring rows or C2B Pull Ups

Saturday GS&C

AMRAP x 24 MINUTES
20 Cal Bike
15 Up-Downs
20 DB Suitcase Alt. Lunges
200m DB Farmers Carry

FINISHER: POST WORKOUT
6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Single DB Curls
MOVT 2 – Single DB Overhead Tricep Extensions
*1SET=MOVT +MOVT2.

Friday GS&C

3X5 Bench Press

FOR TIME
30 Toes to ‘Something’*
40-60 Hang Power Cleans (light load)
30 Toes to ‘Something’
*Goal of this movement is to kick the feet to a height that the athlete can maintain strong mechanics.

Thursday GS&C

3×2 (80-90%)* Split Jerk
*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.

AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (heaviest)
200m Run
10 Shoulder To Overhead (lighter then previous rd)
400m Run
15 Shoulder To Overhead (lighter then previous rd)
600m Run
20 Shoulder To Overhead (lighter then previous rd)
800m Run
25 Shoulder to Overhead (lighter then previous rd)
*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top.

STRENGTH SQUAD PROGRAMMING
Testing Day
Lift 1: Squat
Lift 2: TBD