Workout of the Day

Tuesday GS&C

4 SETS FOR QUALITY
12 Banded Straight Arm Lat Push Downs
Reps of Pull Gymnastic Options*
4 Alt back rack lunges (from th floor)

**Pulling Options…
6-8 Slow Ring Rows
4-6 Strict or Banded Strict Pull-Ups
2-4 Bar Muscle-Ups

Lunges: Build to workout weight

Complete as many rounds as possible in 16 mins of:
36 Double Unders/ 72 Single Unders
12 Alt Back Rack Lunges from the floor
6 Strict Pull-Ups or Bar Muscle-ups

Pulling Movement Options
Pull-Ups / C2B / Strict Pull-Ups
Ring Rows – beg skill
Straight Arm Lat PushDown / DB Bent Over Row

Strength Squad

Deadlift Volume & Pull Giant Set

Monday GS&C

1 Power Clean & Jerk, pick load

Every 1 min for 10 mins.

Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above.

Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Push-ups
10 Clean and Jerks

Saturday GS&C

Complete as many rounds as possible in 20 mins of:
60/50 Row Calories
50 Front Squats
40 Toes-to-something
30 HSPU/ Push-ups
20 Alternating Pistols/ Narrow Stance Air Squats

Friday GS&C

ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Bench Press

20-15-10-5-10-15-20 reps, for time of:
Russian Kettlebell Swing
Burpee-to-Plate

Thursday GS&C

Every 1 min for 25 mins, alternating between:
Run, 150-200 m
70 Single/ 35 Double Unders
Run,150-200 m
max rep Alternating Lunges
Rest 1 min

POST WORKOUT FINISHER

Every 1 min for 6 mins, alternating between:
Single Dumbbell Curl, pick load, 40 secs
Single Dumbbell Overhead Tricep Extension, pick load, 40 secs

STRENGTH SQUAD
Max Test Bench Press and Back Squat