Workout of the Day

Happy 4th of July

Monday GS&C

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

“GRACE”
FOR TIME
30 Clean & Jerks

Saturday GS&C

AMRAP x 24 MINUTES
40-25 Cal Bike
20 Alt. V-Ups/ Tuck Ups or Sit Ups
20 Russian KB Swings
20 KB Goblet Alt. Lunges

STRENGTH FINISHER
3 SETS
7 Bottom to Half KB Curls 7 Top to Half KB Curls
7 Full KB Curls

Friday GS&C

ON A 10:00 RUNNING CLOCK…
Build to a 3-Rep Moderate Thruster

3 ROUNDS FOR TIME
300m Row
21 Thrusters
15 Up-Down Over Bar
*Thrusters reduce each round. R1 = 21 / R2=15/ R3=9.

Thursday GS&C

3 SETS
1:30 Cardio Choice
8/8 Single Leg DL
25 Banded Lat Push-Downs
1:30 Cardio Choice
12/12 Single Arm Supported DB Row
25 Banded Hammer Curls
-1:00 Walking Rest b/t Sets-

STRENGTH SQUAD PROGRAMMING
Lift 1: Squat
Lift 2: Deadlift