WORKOUT OF THE DAY
June 20th

Strength:
Floor Press: 12-12-12 (Narrow Grip)
Russian Dips: 8-8-8

Conditioning:
FT:
21 Burpees to Target (6/4″)
15 Power Snatches (115/80)
15 Burpees
12 Power Snatches
9 Burpees
9 Power Snatches

Accessory:
2RDS:
35 Banded Tricep Extensions
20 Scap Pushups

June 19th

Strength:
Front Squats: 5x 3 reps (re rack and rest :20-:30sec) + 3 reps @75%+

Conditioning:
FT:
600m Run
50 Thrusters (45/35)
400m Run
30 Thrusters
200m Run
10 Thrusters

Accessory:
KB Lateral Box Step Ups: 10/10-10/10

June 18th

Gymnastics:
Strict Pullups: 1xME
Strict Pullups: 2x@50% of max

Conditioning:
FT:
1,000m Row
30 T2B
30 OH KB Lunges (24/20)
10 MU

Accessory:
Banded KB Bent Over Row: 15/15-15/15

June 17th

Strength:
Clean complex: Build to heavy Clean (power or squat) + Hang Squat clean

Conditioning:
3min EMOTM:
5 Hang Squat Cleans (155/105) + 20 DU
Rest 2mins
5min EMOTM:
3 Power Cleans (205/155) + 35 DU

Accessory:
2RDS:
20 Banded Face Pulls + W
20 Rear Delt Flys

June 15th

Strength:
Strict Press: 12mins to build to heavy 1 rep
Deficit HSPU: 8mins to build to max deficit 1 rep

Conditioning:
Partners (2) “Waterfall style”
10RDS: (total)
10 S2OH (155/105)
100m Farmers Carry (32/24)
* partner 1 does 10 s2oh then rests while partner 2 does 10 s2oh. Then partner 1 preforms 100m farmers carry while partner 2 rest then switch

June 14th

Strength:
Pause Back Squats: 5-5-5-5-5 @70% (2 sec pause)

Conditioning:
12min AMRAP:
20 Wallballs (20/14)
400m Run

Accessory:
Weighted Cossack Squats: 6/6-6/6

June 13th

Strength:
Hang Squat Snatch: Build to heavy 3 rep

Conditioning:
3RDS:
10 Power Snatches (115/80)
50 DU
into
3RDS:
10 Power Cleans (115/80)
10 Weighted Sit ups (45/25)

June 12th

Core:
5RDS:
5 Strict T2B + 16 Flutter Kicks

Conditioning:
2RDS: 5min on 5min off
1,000/850m Row
Max C2B in remaining time

Accessory:
Bent over KB rows: 15/15-15/15
KB Side Bends: 30/30-30/30

June 11th

Strength:
Floor Press: 4x 5 reps (wide), re rack 5 reps (middle) @60-65%
Deficit Pushups: 12-12-12

Conditioning:
5RFT:
5/5 KB S2OH (32/24)
10 KBS (R)
10 Burpees over the KB

Accessory:
BB Skull Crushers: 1xME

June 10th

Strength:
Deadlifts: Every 1:45 for 5 sets, 5 reps @70-75%

Conditioning:
3RDS:
1min max Weighted Step ups (24/20)
1min for 200m Run
1min for :35 sec Wall sit
1min Rest

Accessory:
Band Pull Throughs: 30-30

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