WORKOUT OF THE DAY
June 21st

Strength:
Deficit Sumo Deadlift: Build to heavy not max single (45#s)

Conditioning:
FT:
9-15-21
Deadlift (225/155#)
3-6-9
Box Jumps (30/24″)
30-60-90
DU

Accessory:
Weighted Plate Situps: 40

June 20th

Strength:
Floor Press: 9 total sets, 3 sets wide, 3 sets middle, 3 sets narrow. All at 70%

Conditioning:
4RDS:
1min Max Ring Dips
1min Max Cal Row
1min Max HSPU
1min Max Cal Row
1min Rest

Accessory:
Banded Tricep Extensions: 50

June 19th

Strength:
Front Squats: 5x 3 1 1/4th Squats @65-70%

Conditioning:
7min AMRAP:
5 Squat cleans (185/135#)
10 Burpees to target (6″)

Accessory:
2RDS:
Weighted Cossack Squats: 10
Bulgarian Split Squats: 10/10

June 18th

Gymnastics:
Weighted Strict Pullups: Build to 5RM

Conditioning:
“Helen”
3RFT:
400m run
21 KBS(24/20kg)
12 pullups

Accessory:
Accessory: 2RDS
Band Pull-a-parts: 30
Supinated BB rows: 10

June 16th

Strength:
Build to heaviest set of 3 Deadlifts + 1 Power Clean (without dropping bar)

Conditioning:
Partners (2)
3RFT:
30 Power Cleans (135/95#)
60 Wallballs (20/14#)

Accessory:
Situps: 100

June 15th

Strength:
Narrow Grip Floor Press: Build to 1RM

Conditioning:
20min EMOTM:
1) 20/16 Cal row
2) 12 HSPU
3) 15 T2B
4) 1min Rest

June 14th

Strength:
Back Squat: Build to 3RM aiming for 87%-90%+

Conditioning:
FT:
21-15-9
Front Squats (155/105#)
400m Run

June 13th

Strength:
6min EMOTM:
5 Supinated BB rows
Rest 2mins
6min EMOTM:
2 Weighted Strict chin-ups w/3 sec hold a top

Conditioning:
“Nasty Girls”
3RFT:
50 Air squats
7 MU
10 Hang power cleans (135/95#)

Accessory:
KB Skull Crushers: 30
Band Pull-a-parts: 60

June 12th

Strength:
Good Mornings: 10-10-10-10

Conditioning:
5min AMRAP:
8 Burpees
8 Box Jump overs (24/20″)
8 Deadlifts (225/155#)
Rest 3mins
5min AMRAP:
12/8 Cal row
50 DU

Accessory:
KB(2) Reverse Lunge + Single Leg Deadlift 6/6 6/6
Banded Good Mornings: 50

June 11th

Strength:
Seated Strict Press: 5-5-5-5-5

Conditioning:
FT:
800m run
Max Effort Strict Press (95/65#)
800m run
Max Effort Push Press (115/80)
800m run
Max Effort S2OH (135/95#)
800m run

Accessory:
2RDS: Single Arm KB Strict Press 10/10
Snap Push ups- 20

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