WORKOUT OF THE DAY
September 20

Conditioning:
30min Clock:
250m Row
10 Burpees Over the Erg
1:2 Work/Rest

Accessory:
3x :30sec L-Sit Holds
1min Rest

September 19

Strength:
Front Squat: Build to 3RM

Conditioning:
FT:
30-20-10 Thrusters (95/65#)
20-15-10 Pullups

Accessory:
Single Arm KB Strict Presses: 10-10

September 18

Strength:
E2MOTM for 10mins (5 sets)
5 TNG Power Cleans Building to max

Conditioning:
FT:
1200m Run
21 Power Cleans (135/95#)
800m Run
15 Power Cleans
400m Run
9 Power Cleans

September 16

Strength:
Over Head Squat: Build to 1RM

Conditioning:
20min EMOTM:
1) 15 OHS (95/65#)
2) 15 Situps
3) 18/12 Cal row
4) Rest

September 15

Strength:
Good Mornings: 5-5-5-5-5

Conditioning:
5RFT:
10 Deadlifts (225/155#)
2 Power Cleans
3 Front Squats
Rest 1:30 after each round

September 14

Conditioning:
Every 5mins for 30mins (6 sets)
400m Run
15 C2B
10 Box jumps (30/24″)

Accessory:
Bent over KB rows: 15-15

September 13

Strength:
Snatch: Build to 1RM

Conditioning:
FT:
30 Snatches @60% of 1RM (all squats)
* EMOTM 4 FR lunges

September 12

Open Skill Work:
15 mins

Conditioning:
10min AMRAP:
10 Burpee Box Jumps (24/20″)
15 KBS (32/24kg)

Rest 5 Mins

10min AMRAP:
50 DU
15 Pushups

September 11

Strength:
Push Press: 1RM

Conditioning:
FT:
21-15-9
S2OH (115/80#)
T2B
Deadlifts
200m run

Accessory:
4RDS
20 sec Plate Pinch (45/25’s)
10 sec Rest

September 9

Strength:
Hang Squat Clean: Build 1 RM

Conditioning:
Partners (2)
FT:
100 Hang squat cleans (115/80#)
W/ EMOTM 6 Burpee Box jump overs (24/20″)

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