Workout of the Day

Saturday GS&C

ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Squats*

*Start Moderate and build to Moderate-Heavy.

AMRAP x 12 MINUTES
1 Rope Climb*
2 Front Squats
4 Box Jump Overs

*Rope Climb Options: 1 Rope Row, 3 Strict Pull Ups, 6 Ring Rows

Coaching Note: Partner option for larger class size
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
1-2 Rope Climb
2 Front Squats

*P1 completes 1 round while
P2 completes Max Box Jump Overs (Step Down)
Once P1 completes a full round partners will switch.

Friday GS&C

EMOM x 12 MINUTES
3 Bench Press
*Start Moderate and build every other set to Moderate-Heavy.
* Aim to finish heavier than last week

FOR TIME
3 ROUNDS
25 DB Snatch
20 Cal Row
15 Push Up or HSPU*

*Option for Seated DB Strict Press or Pike Push-Ups, scale reps as needed

ON A 20:00 RUNNING CLOCK…
120 Cal Bike or Row or 1 mile run
Immediately Into…

AMRAP in Time Remaining of…
5 Pull Ups (Ring rows or C2B)
5/5 DB Suitcase Step-Back Lunges**
15 Sit-Ups

* Cals can be done on one machine or a mix of machines (aim for combo thats completed in 8 – 12 MIN)
* Pull Up Options: Scale to Chest to Bar Pull Up or Ring Rows
* Lunges should be heavy

FINISHER
3 SETS
12 Glute Bridge-Ups
15 DB Flyes*
18 DB Slides

*Complete from the Floor or Bench.

STRENGTH SQUAD PROGRAMMING
DB OH Press
Speed Volume

Wednesday GS&C

Deadlift
4-4-4-4*

*Start Heavy and build to Heavy+. Should be heavier than last week3 SETS

15-10-5
Deadlifts
Burpees Over Bar

-Rest 2:00 b/t Sets-

Option to modify reps: 12/8/4 or 9/6/3
*Deadlift should be light: 135/95 max load

Tuesday GS&C

AMRAP x 16 MINUTES
4 DB Thrusters
6 Toes to Bar or Sit Ups
24 Jump Ropes*

* Single or Double Unders

POST WORKOUT STRENGTH
(2-4 Rounds Time Permitting)
8-12 Single Arm DB Rows
15/15 Banded Trunk Rotations
10 Arch Up

STRENGTH SQUAD PROGRAMMING
Heavy 3-rep Zurcher Squat
Max Effort