Workout of the Day

Tuesday GS&C

3 rounds for quality of:
5 Thrusters
7 Pull-ups
5 Handstand Push-ups

Athlete Instructions
Details
Thrusters- start light and build to workout weight.
5-7 Chest-to-bar Pull-ups / Jumping Pull-Ups/ ring rows
3-5 Handstand Push-ups/ Pike Push Up/ Seated DB Strict Press

For time:
80 Thrusters (light weight)
60 Pull-up option
40 Pushing Option

Partition reps and movements anyway you like.

Chest-to-bar Pull-ups, Pull ups, Jumping Pull-Ups, Ring rows
Handstand Push-ups, Pike Push Up, Seated DB Strict Press

STRENGTH SQUAD
Deadlift Emom &
Back Squat Wave Progression

Monday GS&C

Double Overhand Deadlift 5-5-5-5

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

For 4 cycles:
AMRAP in 3 mins of:
4 Box Jump or Step Overs
1 Deadlift
6 Box Jump or Step Overs
2 Deadlifts
8 Box Jump or Step Overs
3 Deadlifts
…
Continue adding 2 Box Jump Overs, and 1 Deadlift each round until time expires. Start at the beginning each interval

Rest 1:30 between each cycle.

Saturday GS&C

20 MIN EMOM
MIN 1: Run, 100 m
MIN 2: Goblet Curtsy Lunge, pick load, 45 secs
MIN 3: Run, 100 m
MIN 4: Dumbbell Goblet Squat, pick load, 45 secs
MIN 5: Alternating Dumbbell Slide, pick load, 45 secs

POST WORKOUT STRENGTH

3 rounds for quality of:
20 Dumbbell Hip Thrusts, pick load
15 Dumbbell Romanian Deadlifts, pick load

Instructions
Hip Thrusts- use Bench or MedBall

Friday GS&C

ON A 12:00 RUNNING CLOCK…
Build to a Heavy Double Hang Power Clean

12 MIN AMRAP
2 Hang Power Cleans
4 Bar Muscle-ups or 8 Pull Ups/ Ring Row
36 Double Unders or 72 Single Unders

Thursday GS&C

For 5 cycles:
AMRAP in 3 mins of:
12 Row Calories
10 Toes-to-bars
8 Deadlifts, pick load

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

STRENGTH SQUAD
Max Testing
Back Squat
Barbell Row