WORKOUT OF THE DAY
July 25

Conditioning:
30min EMOTM:
1) 10 Deadlifts (245/165#)
2) 12 Burpees
3) 15 Wallballs (20/14#)
4) 15/12 Cal row
5) Rest

July 24

Strength:
Snatch Balance: 3-3-3

Snatch: 12min EMOTM
1 Snatch starting @50% and building to max, don’t have to increase every set

Conditioning:
6min AMRAP:
12 Hang squat snatch (95/65#)
35 DU

July 22

Strength:
Thruster: 15mins to build to 3RM

Conditioning:
FT:
30-20-10
Thrusters (95/65#)
HR Pushups
800m run after each set

July 21

Gymnastics:
Weighted Strict Chin-ups: 4-4-4-4-4
Weighted Hollow rocks: 15-15-15

Conditioning:
2RFT:
50 Cal Row test
1:2 Work/Rest

Accessory:
1 set max effort:
Bent Over KB rows with 3sec hold at the body, when you fail on one side switch to the other

July 20

Conditioning:
20min AMRAP:
5 Deadlifts (275/185#)
7 Box Jumps (30/24″)
14 KBS (24/20kg)

Accessory:
2RDS:
10/10 KB Bulgarian split squats
10/10 Lateral weighted step ups

July 19

Strength:
Push or Split Jerk: 15mins to build to max

Conditioning:
5RFT:
15 S2OH (135/95#)
400m run
Rest 90 seconds after each round

July 18

Strength:
Power Clean: Every 1:30 for 6 sets 3 TNG Power Cleans building to max set

Conditioning:
FT:
21-15-9
Power Cleans (135/95#)
T2B
75 DU after each set

July 17

Strength:
Back Squats: 5-5-5-5-5 @80%

Conditioning:
15min EMOTM:
1) 20 Wallballs (20/14#)
2) 15 Burpees
3) Rest

July 15

Strength:
Hang Squat Snatch: Build to 3RM
Snatch Pulls: 3-3-3 @100% of 1RM

Conditioning:
“Isabel”
FT:
30 Snatches (135/95#)

July 14

Strength:
Deadlift: 3-3-3-3-3 starting @70% and building (not to max)

Conditioning:
5RFT:
10 FR lunges (135/95#)
30 DU
10 FR lunges (135/95#)
30 DU

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