Workout of the Day

Friday GS&C

Back Squat 8×2

For 2 cycles:
AMRAP in 5 mins of:
10 Up-Downs
10 Dumbbell Goblet Squats, pick load

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Thursday GS&C and Strength Squad

Every 1 min for 8 mins do:
2 Pull-up (strict)s

25 MIN EMOM:
30-20 Bike Calories, 2 mins
max rep Pull-ups or ring rows, 50 secs
30-20 Sit-ups, 1 min
Rest 1 min

STRENGTH SQUAD
Back Squat Volume & Accessories

Wednesday GS&C

Row, 200 m
40 Russian Kettlebell Swings, pick load
30 Walking Lunges
Row, 400 m
30 Russian Kettlebell Swings, pick load
30 Walking Lunges
Row, 600 m
20 Russian Kettlebell Swings, pick load
30 Walking Lunges

POST WOD STRENGTH
3 rounds for quality of:
12 L/12 R Banded Dante Rows
10 L/10 R Single Arm Kettlebell Upright Rows, pick load
8 L/8 R Kettlebell Around-the-Worlds, pick load

Tuesday GS&C

Strict Press 1×5

Build to a moderate 5 reps in 12 mins.

Complete as many rounds as possible in 18 mins of:
15 Box Jumps, pick height
12 Push Press, pick load
9 Toes-to-somethings

STRENGTH SQUAD
Deadlift Volume & Accessories

Monday GS&C

Deadlift 8×2

For time:
Run, 400 m
21 Hang Power Cleans, pick load
Run, 400 m
15 Hang Power Cleans, pick load
Run, 400 m
9 Hang Power Cleans, pick load