Workout of the Day

Friday GS&C

Another Games workout that will be announced. Embrace the surprise and come to class ready to have fun and work hard.

Thursday GS&C

8 MIN EMOM
3 Pause Bench (:01 at chest)

*Build Load across Sets
* Week 2 of this aim to build on previous week

Complete as many rounds as possible in 22 mins of:
30 Machine Calories
30 Sit-ups
30 Curtsy Lunges
15 Machine Calories
15 Sit-ups
10 Strict Pull-ups

STRENGTH SQUAD
Bench Press Progressive Overload & Accessories

Wednesday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…

Clean Deadlift + Hang Power Clean + Power Clean

Every 2 mins for 14 mins do:
50 Jump Ropes
5 Power Cleans, pick load

Tuesday GS&C

8 MIN EMOM
3 Pause Squats (:02 in the bottom)

*Build Load across Sets
* Week 2 of this aim to build on previous week

10 rounds for time of:
3 OHS or Front Squats
6 Dumbbell Box Step-ups
9 Updown Over Bar

20 min time cap

STRENGTH SQUAD
Back Squat Progressive Overload & Accessories

Monday GS&C

ON A 10:00 RUNNING CLOCK…

Practice Ring, Box, or Bench Dips.
4 sets of 3-5 reps

Complete as many rounds as possible in 16 mins of:
20 Row Calories
20 Russian Kettlebell Swings,
Run, 200 m or 3x hallway run
10 Dips or Box Dips