Workout of the Day

Monday GS&C

Power Snatch + 2 Hang Snatches

Every 1:30 for 7:30.

*Hang Snatches- option for Squat or Power.
*Start Light-Moderate and build to Mod-Heavy.

5 rounds for time of:
8 Power Snatches
10 Burpee Over Bars
12 Pull-ups

Saturday GS&C

Alt EMOM 6 mins:
MIN 1: Sit-up, 40 secs
MIN 2: Copenhagen Plank, 40 secs

As many reps as possible in 20 mins of:
10 Row Calories
5 Box Jumps
20 Row Calories
10 Box Jumps
30 Row Calories
15 Box Jumps

Continue adding 10 Row Calories and 5 Box Jumps each round until time expires.

Friday GS&C

3 ROUNDS
10/10 Bulgarian Split Squats
10/10 Single Leg RDL
1 Rope Climb (warm up or practice)

Complete as many rounds as possible in 16 mins of:
15 Bike or Row Calories
1 Rope Climb or 3 Strict Pull Ups
15 Toes-to-something
1 Rope Climb or 3 Strict Pull Ups
15 Burpees

Thursday GS&C

6 rounds,
On a 3:30 clock, for max reps of:
20 Russian Kettlebell Swings
20 Kettlebell Goblet Lunges
max reps in remaining time Shuttle Runs, 25 ft
Rest 1:30

STRENGTH SQUAD
Back Squat Progressive Overload & Accessories

Wednesday GS&C

Every 1 min for 6 mins:
1-5 Strict Pull Ups

Options:
Negative
Toe Spot
Banded
Bodyweight
Weighted

3 rounds for time of:
100 Jump Ropes
25 Shoulder-to-Overheads*
15 Pull Ups or Ring Rows or 10 BMU

*Option to use DB or BB