Workout of the Day

Tuesday GS&C

ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Sumo Deadlift

Complete as many rounds as possible in 8 mins of:
8 Sumo Deadlifts
16 Wall Balls

STRENGTH SQUAD

Deload – Back Squat and Prowler

Monday GS&C

20 MIN AMRAP: PARTNER WORKOUT
80 Bike Calories
70 Box Jumps
60 Pull Up Option 1
40 Bike Calories
30 Box Jumps
20 Pull Up Option 2

*One partner works and one rest

Pull Option 1: Pull Up, Ring Row, Jumping Pull Up
Pull Option 2: Chest to Bar Pull Up, Pull Up, Jumping Chest to Bar or Jumping Pull Up

*Pull Up Open 2 should be more difficult thAn option 1

FINISHER

2-3 rounds for quality of:
6 L/6 R Goblet Split Squats, pick load
12 Feet Elevated Glute Bridges
48 Russian Twists

Rest as needed between sets.

Saturday GS&C

Every 1 min for 25 mins, alternating between:
Jump Rope Practice, 45 secs
Alternating Dumbbell Box Step-up, pick load, 45 secs
Ring Dip, 45 secs
Alternating Dumbbell Slide, pick load, 45 secs
Monostructural Cardio, 45 secs

Friday GS&C

1x [ 1 Power Snatch + 2 Overhead Squats + 1 Hang Squat Snatch ]

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex

2 rounds for time of:
800m Row
40 Wall Balls
20 Hang Power Snatches

Thursday GS&C

8-8-8-8* Deadlift

*Start Light and build to Moderate.

3 rounds for time of:
21 Slamballs
15 Box Jumps
9 Dumbbell Push Press OR HSPU

Strength Squad

Back Squat Max Effort & Bench PressVolume