Workout of the Day

Friday GS&C

Surprise!  Show up and work hard. You got this!

Thursday GS&C

10:00 HANDSTAND PRACTICE
– Kicking Up
– Walking
– Wall Walks
– Holds on Wall or Box

3 SETS FOR QUALITY
100m KB Suitcase Carry (Moderate-Light)**
600m Row or Run
25 Up-Downs
25 Russian KB Swings
25 Sit-Ups
-Rest 1:00 b/t Sets-

**50m w/ Right Arm, 50m w/ Left Arm.

STRENGTH SQUAD PROGRAMMING
Z Press
Max Effort

Wednesday

5-5-5* Back Squat

*Start Light and build to Light-Moderate.
Final week of Oly, deloading off of the Back Squat this week

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EMOM x 15 MINUTES
MIN 1+2 : AMRAP of…3-5 Pull-Ups + 7 Push-ups + 12 Wall Balls*
MIN 3 – Static Hold**

*Pick-up where you left off.

**Static Holds…
R1: Plank
R2: Wall Sit
R3: Deadhang
R4: Plank
R5: Wall sit

Tuesday GS&C

ON A 12:00 RUNNING CLOCK…
Build to a 3-Rep Bench Press

5 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – KBS
1:00 – Burpees
1:00 – Rest

STRENGTH SQUAD PROGRAMMING
Conventional DL
Speed Volume

Monday GS&C

12:00 PRACTICE FOR QUALITY
1 Snatch Deadlift
1 Snatch Pull
2 Power Snatch

AMRAP x 5 MINUTES
3 Power Snatches
9 Box Jumps (Step Down)
12 Air Squats

-Rest 1:30-

AMRAP x 4 MINUTES
2 Power Snatches
6 Box Jumps (Step Down)
8 Air Squat

-Rest 1:30-

AMRAP x 3 MINUTES
1 Power Snatch
3 Box Jumps (Step Down)
4 Air Squats