Workout of the Day

Wednesday GS&C

16 MIN EMOM
MIN 1+2: Run, 300-400 m
MIN 3: max rep Weighted Sit-ups, pick load
MIN 4: Rest

STRENGTH FINISHER

3-4 ROUNDS
10 Alternating Lunges
16 Dumbbell Slides, pick load
Hallway Farmer Carry (down and back)

Monday GS&C

 Deadlift 5-5-5-5

Rest as needed between sets.

Start Moderate and Build past Workout Weight.

4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs
1-2-3-and so on…
Deadlifts

-Rest 1:30 b/t Sets-

Continue adding 2 Box Jump Overs and 1 Deadlifts until time expires.

Saturday GS&C

EMOM x 8
2 Bench Press

*Build Load across sets

20 MIN work though the following for quality:
12 Row Calories
Farmer Carry, pick load, 200 m
12 Row Calories
Front Rack Carry, pick load, 150 m
12 Row Calories
Overhead Carry, pick load, 100 m

Friday GS&C

Squat 5-5-5-5-5

Rest as needed between sets.

Athlete Instructions
Option for Overhead, Front, or Back Squat. Keep Weight Moderate across all sets.

Tabata DB Front Squat
Rest 1 min
Tabata Alternating V-up/ tuck up or sit up
Rest 1 min
Tabata Bike Calorie

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.

Thursday GS&C

4-5 rounds for quality of:
Row, 500m
Wall Sit, 1:30
Plank Hold, 1:00

STRENGTH SQUAD PROGRAMMING
Strict Press and Accessories