Workout of the Day

Friday GS&C

ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Bench Press

Complete as many rounds as possible in 12 mins of:
12 Hand Release Push-ups
12 Russian Kettlebell Swings
12 Box Jumps

Thursday GS&C

In teams of 2.
EMOM x 32 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Burpees
MIN 3 – Max Team Deadlifts (Athlete Choice)
MIN 4 – Rest

P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same or different bars. one athlete working at a time. MIN 4, Team Rests.

Strength Squad:

Deadlift and Barbel row

Limited Class Schedule on X-mas Eve

Bench Press and Back Squat

Monday GS&C

“12 DAYS WORKOUT”
FOR TIME*
Day 1 – 100m Run
Day 2 – Devils Press
Day 3 – Burpees to a Plate
Day 4 – DB Push Press
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH
Day 8 – Wall Balls
Day 9 – DB Deadlifts
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Pull-Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 35 MINUTES*
100m Run
2 Devils Press
3 Burpees to a Plate
4 DB Push Press
5 Toes to Bar
6 Hand Release Push-ups
7 Plate Ground to OH
8 Wall Balls
9 DB Deadlifts
10 Walking Lunges
11 DB Thruster
12 Pull-Ups
*P1 works while P2 rests. Split work as Needed. 100m Runs are completed together.

Saturday GS&C

12:00 RUNNING CLOCK…

Deadlift + Hang Power Clean + Shoulder-to-Overhead

Build up to and past Workout Weight in Complex.
Goal is Moderate-Heavy.

Complete as many rounds as possible in 14 mins of:
3 Deadlifts
2 Hang Power Cleans
1 Shoulder-to-Overhead
Run, 200 m