Workout of the Day

Monday GS&C

ON AN 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean

EVERY 3:00 x 4 SETS
400m Run
Max Power Cleans* w/ Time Remaining…
-Rest 1:00 b/t Sets-

*Optional: increase load each interval

Friday GS&C

FOR TIME
DB Goblet Squats: 10-9-8-7-6-5-4-3-2-1
Jump Rope: 25-25-25-25-25-25-25-25-25-25

*Jump Rope: Single or Double Unders

POST-WORKOUT STRENGTH
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Back Squats*

*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.

Thursday GS&C

EMOM x 20 MINUTES
MIN 1 – Max DB Box Step Over
MIN 2 – 10 – 15 Cal Bike
MIN 3 – 200m Run
MIN 4 – Rest

10 MIN POST-WORKOUT SKILL
3 Strict Pull Up, 1-2 Rope Climb or 7-10 Ring Rows
:20 Hollow Hold or Rock

STRENGTH SQUAD PROGRAMMING
3x Bench Press
Speed/ Volume

Wednesday

6-5-4-3-2
Power Snatch

*Reps must be Touch and Go.
Start Moderate and Build Moderate-Heavy.

15:00 AMRAP
8 TTB or Sit Up
10 Alt DB Snatch
12 Cal Row

Tuesday GS&C

EMOM x 10 MINUTES
3 Bench Press
*Start Moderate and build every other set to Moderate-Heavy.

3 SETS
AMRAP x 4 MINUTES
1 Wallwalk
6 Push-Ups
9 Wallballs

-Rest 1:00 b/t Sets-

STRENGTH SQUAD PROGRAMMING
3-rep Straight Leg DL
Max Effort