Workout of the Day

Thursday GS&C

ON A 15:00 RUNNING CLOCK…

Build to a Moderate 5-Rep Push Jerk

As many reps as possible in 13 mins of:
2 Shoulder-to-Overheads
2 Alternating Dumbbell Goblet Lunges
1 Rope Climb
4 Shoulder-to-Overheads
4 Alternating Dumbbell Goblet Lunges
1 Rope Climb
6 Shoulder-to-Overheads
6 Alternating Dumbbell Goblet Lunges
1 Rope Climb
…
Continue adding 2 Shoulder-to-Overhead and 2 Alternating Dumbbell Goblet Lunge reps each round until time expires.

Details
Rope Climb/ rope row / 3 Strict Pull-Ups/ 6 ring rows

STRENGTH SQUAD
Bench Press Max Effort & Back Squat Volume

Wednesday GS&C

12 MIN EMOM
1 Power Clean + 1 Hang Power Clean

Start Light-Moderate and build to Moderate-Heavy.

7 rounds for time of:
50 DU/ 75 Single Unders
5 Hang Power Cleans

Tuesday GS&C

Complete as many rounds as possible in 25 mins of:
20-30 Bike Calories
20 Sit-ups
10 Up-Downs
20-30 Bike Calories
20 Alternating Deadbugs
Suitcase Carry, pick load, L 50m R 50 m (outside or in hallway)

POST WORKOUT STRENGTH

3 ROUNDS
10/10 Single Arm DB Row
16-20 Alt DB Seasaw Strict Press (https://www.youtube.com/watch?v=BNVZDnNWZ8A)

STRENGTH SQUAD
DeadLift Max Effort & Strict Press Volume

Monday GS&C

“””MURPH””
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

**Partition reps and scale volume however you like
Volume: Half or quater volume
Partition suggestions:
– 3 Pull Ups, 6 Push Ups, 9 Air Squats
– 4 Pull Ups, 8 Push Ups, 12 Air Squats
– 5 Pull Ups, 10 Push Ups, 15 Air Squats
– 3 Push Ups, 3 Pull Ups, 3 Push Ups, 9 Air Squats
– 5 Push Ups, 5 Pull Ups, 5 Push Ups, 15 Air Squats

Saturday GS&C

Hang Clean 3-3-3-3-2-2-2-2-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Athlete Instructions
Complete as:
EMOM x 12 MINUTES

MIN 1-4 = 3 Reps
MIN 5-8 = 2 Reps
MIN 9-12 = 1 Rep

Start Light-Mod and build to Heavy. Option for Squat or Power.

15 rounds for time of:
2 Hang Squat Cleans
3-5 Toes-to-something