Workout of the Day

PARTNER WORKOUT
IN TEAMS OF 2…
ON AN 10:00 RUNNING CLOCK…* Max Meter Row
-Immediately Into-

AMRAP x 10 MINUTES** Alternate BTW A and B with partner
Partner A:
10 Russian KB Swings
10 KB Goblet Alt. Lunges

Partner B:
15 Sit ups (rest remaining time)
-Immediately Into-

ON AN 10:00 RUNNING CLOCK…* Max Meter Row

*P1 works while P2 rests. Split the rowing work as needed.
**P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed P1 & P2 switch.

3×8*
Tempo Back Squat (31X1)

*Keep weight Moderate+ 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’

“REDWOOD”
FOR TIME
30 Back Squats
150 Jump Ropes
30 Back Squats

Thursday GS&C

SKILL PRACTICE: 3 SETS FOR QUALITY*
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice**
-Quick Rest Before-
15 Slow Straight Arm Banded Lat Push-Downs

-Rest as Needed b/t Sets-

*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position. All movements can be done on a short bar with a toe spot

**Options…
5 Banded Strict Pull-Ups
5 Strict Pull-Ups
5 Strict Chest to Bar Pull-Ups

WORKOUT (PERFORMANCE)
5 SETS*
ON A 2:00 RUNNING CLOCK…
200m Run
Max Reps Pull-Ups or Ring Rows w/ Time Remaining…

-Rest 1:00 b/t Sets-

OPTIONAL PARTNER FINISHER
EMOM x 8 MINUTES*
MIN 1 – :50 Max Cardio Choice Cals
MIN 2 – :50 Max Russian Twists

*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.

STRENGTH SQUAD PROGRAMMING
Lift 1: Squat
Lift 2: MyoRep Deadlift

Wednesday GS&C

3×8*
Tempo Strict Press (31X1)

*Keep weight Moderate+ 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

20 MIN AMRAP
400m Row
10 Push-Ups
10 Shoulder to Overhead
200m Row
10 Pike Push Up or HSPU*
5 Shoulder to Overhead

*Scale options: seated Z Press or Handstand Push-Ups

Tuesday GS&C

3×8*
Tempo Deadlift (31X1)

*Keep weight Moderate+ 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 15 MINUTES
15 Up-Downs
10 Toes to Something*
10 Deadlifts
5 Hang Squat Cleans
*Toes to Something: TTB, Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete or Knees to chest

STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: EMOM Bench