Workout of the Day

Friday GS&C

Every 1 min for 25 mins, alternating between:
Double Under, 45 secs
Row Calorie, 45 secs
Push Press, pick load, 45 secs
Back Rack Alternating Lunge, pick load, 45 secs
Rest 1 min

Thursday GS&C

Deadlift 5-3-1-1-1

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

Athlete Instructions
Details
Start Mod-Heavy and build past Workout Weight.

Complete as many rounds as possible in 8 mins of:
12 Up Down Over Barbells
4 Deadlifts

STRENGTH SQUAD
Back Squat Max Effort & Bench PressVolume

Wednesday GS&C

4 rounds for quality of:
Monostructural Cardio, 1:30
20 Russian Kettlebell Swings, pick load
Monostructural Cardio, 1:30
20 Sit-ups
Static Hold, 1 min

Athlete Instructions
Details
Aim is for this to be a light day after yesterdays murph prep
Russian Kettlebell Swings- light

Static Hold Options:
Plank Hold
Tuck/Hollow Hold
Glute Bridge-Up Hold
Handstand Hold
Front Rack Hold

Tuesday GS&C

For time:
40 Push-ups
20 Pull-ups
800m Run
30 Push-ups
15 Pull-ups
600m Run
20 Push-ups
10 Pull-ups
400m Run
10 Push-ups
5 Pull-ups
200m Run

CORE FINISHER
EMOM 12
MIN 1: Banded Twist
MIN 2: DB Slides
MIN 3: Leg Lowers
MIN 4: Rest

STRENGTH SQUAD
Strict Press Max Effort & DeadLift Volume

Monday GS&C

Pause Bench:
5×3 reps with :01 pause at chest

*Increase load as able across sets

PARTNER WORKOUT:
16 MIN AMRAP
50-40 Bike Cals
40 Wall Balls
300m Farmers Carry
*One partner working at a time. Other partner rests.