Workout of the Day

5 rounds for time of:
15 Deadlifts
15 Box Jumps
15 Pull-ups/ Ring Rows

Friday GS&C

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

As many reps as possible in 12 mins of:
2 Dumbbell Thrusters,
2 Dumbbell Front Rack Lunges
2 Shuttle Runs, 25 ft
4 Dumbbell Thrusters
4 Dumbbell Front Rack Lunges
4 Shuttle Runs, 25 ft
6 Dumbbell Thrusters
6 Dumbbell Front Rack Lunges
6 Shuttle Runs, 25 ft
…
Continue adding 2 reps each round to each movement until time expires.

Workout Notes:
Shuttle Run- each 25′ Length = 1-Rep

Thursday GS&C

5 SETS
Complete One of the Below Gymnastics Options…

Gymnastics Options…
10 (Deficit) Push-Ups
7-10 Pike Push-Ups
10 Bench Dips
5 Strict Ring Dips

5 rounds for time of:
50-30 Row Calories
20 Toes-to-bars

Strength Squad:

Bench and Sled work

Wednesday GS&C

ON A 10:00 RUNNING CLOCK…
Build to Workout Starting Weight for 1-Rep Power Snatch

14 MIN EMOM: Alt btw the following
Min 1: 12-20 Bike Calories
Min 2: 1 Power Snatch, pick load

Tuesday GS&C

Every 1 min for 10 mins alternating between:
max rep Machine Calories, 45 secs
max rep Dumbbell Floor Press, pick load, 45 secs

Rest 2 mins, then Part 2…

Every 1 min for 10 mins alternating between:
max rep Machine Calories, 45 secs
max rep Ring Rows, 45 secs

Rest 2 mins, then Part 3…

Every 1 min for 10 mins, alternating between:
max rep Machine Calories, 45 secs
max rep Sit-ups, 45 secs

Workout Options:
Sit-ups- Option to Add DB for Weighted Sit-Up
Machine Calories- Option to Run, Bike, Row, Jump Rope or Ski for Cardio Choice

Strength Squad:

Deadlift & Sled work