Workout of the Day

No Workout – have a fun and safe 4th of July

Thursday Group Strength and Conditioning

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…

Hang Power Snatch + 2 Power Snatches

Start Light and build Mod-Heavy.

5 rounds for time of:
5 Power Snatches
15 Wallballs

Thursday Strength Squad

Bench Press and Squat Supersets

Wednesday Group Strength and Conditionig

AMRAP x 40 MINUTES: PARTNER WORKOUT
200m Run
30 Burpees
400m Run
50 Russian KB Swings (Athlete Choice)
600m Run
60 Sit-Ups

*one person works and one person rests
**Athletes also have option to do solo

Other Cardio Options
250M Row/ 15 Cal Bike
500M Row/ 30 Cal Bike
750M Row/ 45 Cal Bike

Tuesday GS&C

8-6-4 | 6-4-2* Deadlift

*Start Light and build to Mod+.
The second wave (6-4-2) should be heavier than the first (8-6-4).
Week 2 of 5

3 ROUNDS FOR TIME
500m Row
15 Box Jumps
10 Unbroken Deadlifts (light)

Tuesday Strength Squad

Deadlift and Strict Press Supersets

Monday Group Strength and Conditioning

8-6-4 | 6-4-2* Bench Press
*Start Light and build to Mod+.
The second wave (6-4-2) should be heavier than the first (8-6-4).
Week 2 of 5

12 MIN AMRAP: get as far as you can through the following
1-2-3-4-5-6-7-8-9-10-11-12 etc…
DB Thrusters
Pull-Ups or Ring Rows