Workout of the Day

Monday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk

ON A 10:00 RUNNING CLOCK…
Max Cal Bike or Row*

Every 2:00, including 0:00, complete 5 Shoulder to Overhead (Moderate weight w/ BB or DB).

Saturday GS&C

As many reps as possible in 10 mins of:
4 Burpees
4 Kettlebell Swings, pick load
4 Toes to Something
8 Burpees
8 Kettlebell Swings, pick load
8 Toes to Something
12 Burpees
12 Kettlebell Swings, pick load
12 Toes to Something
…
Continue adding 4 reps each round to each movement until time expires.

POST WORKOUT STRENGTH
15 MIN : rotate through the following

200m Object Carry or Sled Drag
3-5 Tire Flips
5-10 Sledge Hammers

Friday GS&C

BACK SQUAT

6-4-2-4-6

*Build to a Heavy set of 2. The second sets of 4 & 6 should be heavier than the first.

For time:
Run, 800 m
40 Back Squats
Run, 800 m

Thursday GS&C

1 Power Snatch + 2 Hang Power Snatches

Every 1 min for 6 mins.

Start Light and build past Workout Weight.

As many reps as possible in 16 mins of:
50 Jump Ropes
10 Push-ups or HSPU
3 Power Snatches
50 Jump Ropes
10 Push-ups or HSPU
5 Power Snatches
50 Jump Ropes
10 Push-ups or HSPU
7 Power Snatches
…
Continue adding 2 Power Snatches each round until time expires.

STRENGTH SQUAD

Deload – Bench Press and Farmers Walk

Wednesday GS&C

Every 1 min for 25 mins, alternating between:
Monostructural Cardio, 45 secs
Up-Down, 45 secs
Sit-up, 45 secs
Dumbbell Front Rack Hold, pick load, 45 secs
Rest 1 min

FINISHER

3 rounds for quality of:
16 Kettlebell Horn Curls, pick load
8 L/8 R Single Arm Kettlebell Arnold Press, pick load

Rest as needed between sets.

STRENGTH SQUAD

Deload – Bench Press and Farmers Walk