Workout of the Day

Monday GS&C

5×5 (60%)* Push Jerk

*Based off 1RM Clean & Jerk. Stay at 60% across all sets. If no 1RM, weight should be moderate/ light load

AMRAP x 13 MINUTES
200m Run
4 Shoulder To Overhead
8 Dips or Push-Ups

Saturday GS&C

EMOM x 10 MINUTES
1-5 Strict Pull-Ups

EVERY 3:00 x 5 SETS
20-12 Cal Bike*
50 Jump Ropes
Max Up-Down Pull-Ups in Time Remaining…
-Rest 1:30 b/t Sets-

*Max 1:00 Cap on the Bike.

Friday GS&C

EMOM x 30 MINUTES
MIN 1 – :45 Cardio Choice 1
MIN 2 – 1+ walk walk, bear crawl or inch worm
MIN 3 – :45 V-Ups or Tuck Ups
MIN 4 – :45 Cardio Choice 2
MIN 5 – :45 DB RDL + Bent Over Row (Athlete Choice, Moderate)**
MIN 6 – :45 Plank Hold***

Thursday GS&C

4×6
OHS, Front Squats or High-Bar Back Squat*
*Keep weight Moderate across all sets.

AMRAP x 15 MINUTES
100m KB Suitcase Carry*
15 Russian KB Swings
20 Back Rack Alt. Lunges
*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.

STRENGTH SQUAD PROGRAMMING
Lift1: Deadlift
Lift 2: Bench

Wednesday GS&C

“SMALL”
3 ROUNDS FOR TIME
1000 – 600m Row
50 – 35 Burpees
50 – 35 Box Jumps (20)
800 – 600m Run