Workout of the Day

Wednesday

BENCH PRESS
10-8-6-10-8-6*
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.

FOR TIME
40-30-20-10 Cal Bike
10-20-30-40 Sit-Ups
12-12-12-12-12 Push Ups

Tuesday

5 ROUNDS FOR TIME
100m KB or DB Farmer Carry (Athlete Choice, Heavy)
40 Jump Ropes
10 Pull Ups

STRENGTH FINISHER
3 SETS
10/10 Banded Crossbody Lateral Raises
20 Overhead Banded Tricep Extensions
1:00 Banded Deadbugs

Monday

ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Back Squats*
*Start Light-Moderate and build to Moderate.

4 ROUNDS FOR TIME
10 DBL KB Front Squats
10 DBL KB Alt. Front Rack Lunges
20 Cal Row

Saturday GS&C

Push Press 5-4-3-2
*After every set of Push Press perform :40 of Jump Rope Practice (Doubles or Singles).

Use the heaviest weight you can for each set.
Rest as needed between sets.

10 rounds for time of:
9 Thrusters (light)
35 Jump Ropes

Friday

5 SETS*
1 Snatch Deadlift
+
1 Hang Snatch Pull
+
2 Hang Power Snatches

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

AMRAP x 15 MINUTES
3 Wall Walks
12 Alt. DB Snatches
15 Box Jump Overs (step down)