Workout of the Day

Group Strength and Conditioning

3×5 Tempo Deadlifts (1111)

*Keep weight Light across all sets. This is a Deload Week.

EMOM x 12 MINUTES

MIN1 – Max Cal Bike

MIN 2 – 7 ‘Library’ Deadlifts

Strength Squad

Main Lift: Deadlift

Volume: Bench Press

Group Strength and Conditioning

EMOM x 12 MINUTES

MIN 1 – 3-5 Deficit Push-Ups or HSPU*

MIN 2 – :25/:25 Single Arm Plank Hold

MIN 3 – :50 Shuttle Run or Jump Rope Practice

2 SETS AMRAP x 7 MINUTES* 4-6-8 and so on…

DB Strict Press or HSPU

Alt. DB Hang Power Snatch

30 Jump Ropes

-Rest 2:00 b/t Sets-

*After each complete set (DBSP + HPS) complete 30 Jump Ropes. Reset at the beginning of each AMRAP.

Tuesday Group Strength and Conditioning

3×5 Tempo Back Squats (1111)

3 ROUNDS FOR TIME

45-30 Cal Row

25 Toes to Something

15 Back Squats (Light load)

Strength Squad

Bench Press escalating weight

Deadlift volume

Group Strength and Conditioning

6:00 EMOM

3 Power Cleans

AMRAP x 2 MINUTES

Max Burpees Over Bar

-Rest 1:00-

AMRAP x 3 MINUTES

Max Power Clean (Mod weight)

-Rest 1:00-

AMRAP x 5 MINUTES

3 Power Clean (Light weight)

5 Burpees Over Bar

Saturday GS&C

4 SETS*
3-4 ROUNDS
3-5 Pull-Ups or Ring Rows
6-10 Push-Ups
9-15 Air Squats
-Rest 1:00 b/t Sets-
*1 SET= 3-4 Rounds of 5-10-15 or 3-6-9