Workout of the Day

EMOM x 12 MINUTES*
MIN1 – :30 Wall Facing HS Hold
MIN 2 – :30 Push-Ups or Deficit Push-Ups
MIN 3 – EZ Cardio

(Score is Reps of Push-Ups)

8 ROUNDS FOR TIME
12 Cal Bike or 10 Cal Row
10 Box Jumps*
*Mandatory Step-Down

Saturday Group Strength and Conditioning

3 SETS EACH FOR TIME
400m Run or 500M Row
10 Toes to Something
20 KB Swings (35/26)
30 KB Goblet Alt. Lunges
40 Wall Balls

-Rest 2:00 b/t Sets-

Friday GS&C

AMRAP x 7 MINUTES*
21-15-9
Thrusters
Pull-Ups

PARTNER FINISHER
FOR QUALITY*
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks
*After finishing the set of 9s, restart at the beginning of the AMRAP.

*P1 works while P2 completes a static Hold. Split work as needed.
Static Holds: Curls = Overhead Plate Hold, Front Raises = Plate Gun Hold, Flutter Kicks = Plank Hold.

Thursday GS&C

5-4-3-2 Deadlift*

*Start Moderate-Heavy and build up to workout weight.

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (Mod-heavy load) + 8-12 Push-Ups or Strict HSPU
MIN 2 – 2 Deadlifts + Max Box Jumps**
MIN3 – Rest
**Mandatory step-down.
*Push Ups; Option to do Strict Handstand Push, Feet on box HSPU, Piked Push Up.

STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Squat EMOM

Wednesday GS&C

A 10:00 RUNNING CLOCK…
Rope Climb Practice*

*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.

2 SETS**
AMRAP x 8 MINUTES
2 Rope Climb
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)
-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc)
**Reset to original numbers at the beginning of the second AMRAP.