Workout of the Day

Saturday GS&C

“FIGHT GONE AWESOME: PDX STRENGTH”
3 ROUNDS FOR MAX REPS
1:00 Wall Ball
1:00 KB Sumo Deadlift
1:00 Box Jump or Step Ups
1:00 Burpees
1:00 Cal Row
-1:00 Rest b/t Rounds-

Friday GS&C

4×6
Bench Press
*Keep weight Moderate across all sets.

AMRAP x 12 MINUTES
15-10 Cal Bike
10 DB Over Shoulder or 20 Slamballs

*If class large have people partner up one person bikes 10-15 Cals while other partner accumulates as many DB Over Shoulder or Slamballs then they switch

Thursday GS&C

4×6
Front Squats or Back Squat*
*Keep weight Moderate across all sets.

4 SETS
10-8-6 Front Rack Alt. Lunges
30-20-10 Jump Ropes
-Rest 2:00 b/t Sets-

STRENGTH SQUAD PROGRAMMING
Lift1: Bench
Lift 2: Squat

Wednesday GS&C

EMOM x 8 MINUTES
Pull-Ups*

*Options: 1-7 reps per minute, aim to be consisitent. Option to do ring rows or chest to bar pull Ups. Can be strict or kipping

EMOM x 18 MINUTES
MIN 1 – AMRAP of…2 Pull-Ups + 3 Toes to something + 4 Up-Downs*
MIN 2 – 1:00 KB Farmers Hold (Mod-Heavy)
MIN 3 – Rest or Easy Cardio**
*Pick up where you left off.

Tuesday GS&C

1.) High Hang Clean + Front Squat or High Hang Squat Clean
1×5
1×3
3×2
* Add load each set

2.) Above the Knee Clean Pulls
3×5 (moderate)

15 ROUNDS FOR TIME
3 Hang Power or Squat Clean*
6 Box Jump Overs

*Option to use barbell of DBs

STRENGTH SQUAD PROGRAMMING
Lift1: Squat
Lift 2: Deadlift