WORKOUT OF THE DAY
August 14th

Strength:
Strict Press: Every 2mins for 10mins (5 sets) 5 reps @65-70%

Conditioning:
FT:
50 Burpees
50 S2OH (95/65#) *
50 Burpees
50 T2B *
* Every time these a broken up perform 30 DU

Accessory:
KB Rollbacks: 12-12
Tricep Banded Push Downs: 30-30

August 13th

Strength:
Good Mornings: 8-8-8-8

Conditioning:
5RFT:
400m Run
15 Deadlifts (185/135#)

Accessory:
Lateral Box Step ups: 10/10-10/10
Banded Good Mornings: 50

August 11th

Strength:
Push Press + Push Jerk + Split Jerk: Build to heaviest set of complex

Conditioning:
Partners (2)
10RDS (each) I go you go format:
9 Pullups
9 Push Press (95/65#)
9 Box jump overs (24/20″)

August 10th

Strength:
Pause Front Squats: 3-3-3-3-3-3 @70% (3sec pause in bottom)

Conditioning:
12min AMRAP:
12 FR Reverse Lunges (135/95#)
16 Medball squats (20/14#)
Rest 1min after each round

Accessory:
2RDS:
3min Wall sit hold
20 Empty bar good mornings (quick)

August 9th

Strength:
Floor Press: Build to 1RM
Floor Press: 1×10/12 @65%

Conditioning:
3RFT:
30 HR-Pushups
20 T2B
10 MU

Accessory:
KB Skull Crushers: 10-10

August 8th

Strength:
High Hang Squat Snatch + Hang Squat Snatch: Build to heaviest set

Conditioning:
Every 2mins for 12mins (6 sets):
8 Hang squat snatches (95/65#)
6 Box jumps (30/24″)

Accessory:
YTW’s: 10-10-10

August 7th

Strength:
Banded Sumo Deadlift: 5-5-5-5-5-5-5 @70%

Conditioning:
5RFT:
10 Sumo Deadlift High Pulls (95/65#)
50 DU
200m Run

Accessory:
Barbell Back loaded lateral steps: 6/6-6/6
40 Band pull-a-parts

August 6th

Gymnastics:
5RFQT:
6 Weighted Ring Dips
8 Plyo Pushups
6 Weighted Chin-ups

Conditioning:
15min EMOTM:
1) 18/15 Cal Row
2) 10 Burpees to plate (45)
3) 10 Hang Power Cleans (155/105#)

Accessory:
Banded Bicep Curls: 20-20
Banded Tricep Pushdowns: 30-30

August 4th

Open Skill Work:
15mins

Conditioning:
Partners (2)
FT:
150 Wallballs (20/14#)
21-15-9
Deadlifts (225/155#)
HSPU
50-40-30-20-10
Double Unders
Situps
150 Wallballs (20/14#)

August 3rd

Gymnastics:
Wide Grip Strict Pullups: 6-6-6-6-6 (3 sec hold at the top)
Hollow Rock Holds: 5x :35sec (can add weight)

Conditioning:
7RFT:
10 C2B
200m Med ball run (20/14#)

Accessory:
Bent over supinated BB rows: 10-10-10

1 2 3 145