Workout of the Day

Tuesday 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
20 Wall Balls
200m Run

STRENGTH SQUAD PROGRAMMING
Front Squat
Speed/Volume

Monday

5 SETS*
1 Clean Pull
1 Muscle Clean
1 Power Clean

*Start Light and build to Moderate.
-Rest As Needed b/t Sets-

FOR TIME
21-15-9
Power Cleans
Dips OR Push Ups

*15-12-9 rep scheme option for newer athletes

Saturday

3 SETS
8/8 DB Farmer Split Squats*
16 Weighted Glute Bridge-Up**

*Use Light-Mod weight (Option for Back Rack Light Barbell)
**Option to elevate feet. DB placed across hips.
-Rest As Needed b/t Sets-

PARTNER WORKOUT: TEAMS OF 2
AMRAP x 18 MINUTES
20 Alt. S.A. DB Devils Press
30 Cal Row
40 Sit-Ups
50 Double Unders

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Bench Press

EMOM x 12 MINUTES
MIN 1 – :45 Thrusters
MIN 2 – :45 Rope Climbs
MIN 3 – :45 Bike

Thursday

AMRAP x 18 MINUTES
18 Alt. Step-Ups
18 Box Jump Overs
800m Run

POST WOD FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. V-Ups
MOVT 2 – Plank Hold

*1SET=MOVT1+MOVT2.