Workout of the Day

PARTNER WORKOUT*
AMRAP x 21 MINUTES
400m Run
21 Ground to Overhead**

* Both Partners Run and then Ground to Overhead reps are shared (one person works and one rests)
** Option to use barbell or dumbells

athletes can do solo if they choose.

3×2*
Tempo Back Squat (11X1)
*Keep weight Heavy+ across all sets.

Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’

4 SETS*
AMRAP x 3 MINUTES
1-2-3… Front Squats
2-4-6… Up Down Over Bar
-Rest 1:30 b/t Sets-

*Reset at the beginning of each AMRAP.

STRENGTH SQUAD PROGRAMMING
Main Lift Squat
Percent Volume Work Deadlift

Tuesday GS&C

3×2*
Tempo Deadlift (11X1)
*Keep weight Heavy+ across all sets.

Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’

EMOM x 14 MINUTES
MIN 1 – 6-8 Toes to Something* + 6-8 Deadlifts
MIN 2 – :50 Max Cal Row

STRENGTH SQUAD PROGRAMMING
Main Lift Deadlift
EDT Bench

Monday GS&C

3×2*
Tempo Strict Press (11X1)
*Keep weight Heavy+ across all sets.

Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’

AMRAP x 12 MINUTES
1 Burpee Pull-Ups*
10 Wall Balls
100m Run

*Increase Reps by 1 each round. Ex: R1= 1 Burpee Pull-Ups, R2= 2 Burpee Pull-Up, and so on.

Saturday GS&C

ON A 10:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Power Clean

IN TEAMS OF 2…
AMRAP x 16 MINUTES
30 Pull-Ups
10 Power Clean (Athlete Choice)**
60 Push-Ups
10 Power Clean
90 Jump Ropes
10 Power Clean

*One partner works and one rests, complete reps of one movement before moving to the next