Workout of the Day

Friday GS&C

Tempo Front Squat 2-2-2-2-2

Tempo @21X1

*Keep weight Heavy across all sets.

4 rounds for time of:
20 Wall Balls
15 Ring Rows
10 Burpees

Thursday GS&C

ON A 18:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Hang Clean

*Option for Squat or Power.

As many reps as possible in 9 mins of:
2 Box Jumps
2 Hang Power Cleans
4 Box Jumps
4 Hang Power Cleans
6 Box Jumps
6 Hang Power Cleans
…
Continue adding 2 reps each round to each movement until time expires.

STRENGTH SQUAD
Deadlift & Bench Press Drop Set

Wednesday GS&C

5 rounds: Go Every 5mins
Run, 400 m
10-15 Dumbbell Shoulder-to-Overheads
10-15 Toes-to-somethings

-Rest w/ Time Remaining-

*If unable to complete in 5:00 shorten the cardio distance, pick rep range that you can move through quickly and complete the interval with time to rest

Tuesday GS&C

Tempo Deadlift 2-2-2-2-2

Tempo @21X1

For time:
40 Bike Calories
20 Deadlifts
20 Bike Calories
10 Deadlifts
10 Bike Calories
5 Deadlifts

STRENGTH SQUAD
Bench Press & Squat Drop Set

Monday GS&C

DB Bench Press 10-10-10-10-10
8-12 Alt. KB Gorilla Rows – Btw each set of Bench Press, perform

Complete as many rounds as possible in 15 mins of:
3 Pull-ups/ Ring Row
6 Push-up/ HSPU
12 Air Squats