Friday

GC 60MIN STRENGTH 5×3 (30×1)* Front Squat *Moderate loading across all sets. WORKOUT “Point Break” For Time: 9-7-5-15-12-9 Front Squat (135/95) Bar Facing Burpee GC 45MIN STRENGTH Every 2min for 10 Minutes 7-14 Back Squats 7-14 Strict Pull-ups or...

Thursday

GC 60MIN – WORKOUT “DOUBLE EMOM” 8 Minute AMRAP: MIN 1 – Max Distance KB Farmer’s Carry (53/35) MIN 2 – 25 Push-ups -Rest 2:00 8 Minute AMRAP: MIN 1 – Max KB SuitcaseLunge (53/35) MIN 2 – 5/5 KB Single ArmPush Press...

Wednesday

GC 60MIN STRENGTH: SNATCH COMPLEX On the 3min for 18 MINUTES… 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to the heaviest set of the complex. WORKOUT 12 Minute AMRAP: 6 Squat Snatch (95/65) 12 Toes to Bar 18/14 Cal Row COOL DOWN 5:00 Flow...

Tuesday

GC 60MIN SKILL EMOM x 10 MINUTES MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m Run @ 50% EFFORT WORKOUT 6 SETS AMRAP x 3 MINUTES 5 HSPU 10 Slam Ball (20/14) 50m Sprint -Rest 1:00 b/t each AMRAP GC 45MIN STRENGTH 3 SETS 8-14 Front Squats -Rest 2:00 b/t...

Monday

GC 60min Warm up EMOM x 8 MINUTES Min 1 – :30 Bike + 5 Burpees Min 2 – :30 Jump Rope + 10 Plate G2OH FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Overs (24/20) 50 Double Unders 50 Alt. DB Snatch (50/35) 50 Double Unders 50 Burpee to Target* 50...