Workout of the Day

Friday GS&C

5×3 Push Jerk
*Build then keep weight moderate- heavy across sets

AMRAP x 15 MINUTES
20 Box Jumps
15 Burpees
10/10 Single DB Shoulder to Overhead

Thursday GS&C

EMOM x 25 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Alt DB Goblet Box Step Ups
MIN 3 – :50 Dips or Push Ups
MIN 4 – :50 DB Pull-Over**
MIN 5 – :50 Static Hold***
*Complete on Rings or Box.
**Complete on Floor or Wallball.
***Static Hold Options: HS Hold, Banded Deadbugs Dead Hang From Rig, Plank Hold

STRENGTH SQUAD PROGRAMMING
Lift1: Squat
Lift 2: Deadlift

Wednesday GS&C

1.) Hang Squat Snatch: Build load across sets
1×5
1×3
3×2

-Short Rest b/t P1 & P2-

2.) Snatch Pulls** 3×5 (moderate)

“FIRE & ICE”
FOR TIME
18-15-12-9
Hang Power Snatch
*Complete 75 Jump Ropes after each set.

Tuesday GS&C

EMOM x 5 MINUTES Pull-Ups*
*Options: 1-7 reps per minute, aim to be consisitent. Option to do ring rows, chest to bar pull ups, muscle up. Can be strict or kipping

EVERY 4:00 x 4 SETS
20-15 Cal Bike
15 Toes to something
10 Front Rack Alt. Lunges
Max Ring Row, Pull Ups or Muscle-Ups in Time Remaining

-Rest 1:30 b/t Sets-

STRENGTH SQUAD PROGRAMMING
Lift1: Deadlift
Lift 2: Bench

Monday GS&C

4×4
OHS, Front Squats or Back Squats

3 ROUNDS FOR TIME
Distance Run*
15 KB Deadlifts
30 Russian KB Swings
15 KB Goblet Squats

*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.