Workout of the Day

Monday GS&C

Every 1:30 for 9 mins: Power Cleans and Hang Power Cleans

1 Power Clean + 1 Hang Power Clean
* Start Moderate and Build to or Above Workout Weight

AMRAP 15 MIN:
100 Jump Ropes
30 Pull-ups or Ring Rows
15 Power Cleans

Saturday GS&C

25 MIN EMOM
MIN 1: Cardio
MIN 2: DB Snatch or slamball
MIN 3: Strict Toes-to-something
MIN 4: Alternating Single Leg Box Squat
MIN 5: Double Kettlebell Front Rack Hold

Friday GS&C

Back Squat 6×4

Use the same weight for each set.
Rest as needed between sets.

Week 2 of 6 Strength | Progressive Overload Cycle

4 rounds, each round for time, of:
35 Jump Ropes
7x [ 2 Alternating Dumbbell Front Rack Lunges + 1 Dumbbell Front Squat ]
35 Jump Ropes

Go every 3 mins.

Thursday GS&C

Every 1 min for 8 mins, alternating between:
3 Rope Climbs
5 Hang Power Cleans, pick load

Athlete Instructions
Details
1-3 Rope Climbs / Strict Knees-to-Chest
Hang Power Cleans- start Light and build slightly past workout weight

15 MIN AMRAP
Run, 200 m
10 Hang Power Cleans
1 Rope Climb or Rope Row

STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Good Morning

Wednesday GS&C

ON AN 8:00 RUNNING CLOCK.
*work at a steady pace, AIM FOR 1 ROUND EVERY 2:00
5 -10 Dips
:30 Tuck or Hollow Hold

*Dip Options…
Bar/ Bench Dips
Strict Ring Dips (Banded Optional)
Kipping Ring Dips

18 MIN AMRAP:
Bike OR Row Calorie

Every 3 mins (not including 0:00) complete:
10 Unbroken Wall Balls (Athlete Choice)
15 Sit-Ups