Workout of the Day

Wednesday GS&C

ON A 12:00 RUNNING CLOCK…
Push Jerk
Build to a Moderate-Heavy 5-Rep.

“3 rounds, each round for time, of:
80 Jump Ropes
40-30 Bike Calories
15 Shoulder-to-Overheads

Go every 6 mins.
Rest w/ Time Remaining.

“

Tuesday GS&C

ON A 10:00 RUNNING CLOCK…
Choose One Gymnastics Option…

Gymnastic Options…
Build to a Moderate 2-Rep Weighted Pull-Up
5×5-7 Strict Pull-Ups (Banded Optional)
5×5-7 Max Vertical Ring Rows
*aim to build on last weeks pullup emom

12 rounds for time of:
5 Front Squats
5 Pull-ups or 1-3 muscle ups or 7 ring rows

STRENGTH SQUAD
Bench Press & Accessories

Monday GS&C

ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift.

Week 6 of 6

10 mins AMRAP
15 Box Jumps
10 Russian Kettlebell Swings
10 Burpees”

Saturday GS&C

3 rounds for time of:
Row, 800-1000 m
15 Toes-to-something
25 Slam Balls, pick load
35 Air Squats
Rest 1:30

Row: pick distance that takes no longer than 4:15 to complete

POST WORKOUT CORE
3 rounds for quality of:
Russian Twist, 40 secs
Plank Hold, 40 secs

Friday GS&C

EMOM 25 mins
MIN 1: Run, 150-200m or :50 Hallway Run
MIN 2: 15 Box Jumps,
MIN 3: Run, 150-200m or :50 Hallway Run
MIN 4: max rep Rope Climbs or Ring Rows
MIN 5: Rest 1 min