WORKOUT OF THE DAY
April 20th

Strength:
Back Squats: 2-2-2-2-2 @85%

Conditioning:
Partners (2)
15min AMRAP:
20 Hang Power Cleans (135/95)
30 Wall Balls (20/14)
20 KB Weighted Step Overs (32/24)

April 19th

Strength:
Plyo Pushups: 12-12-12 (45+25’s/45’s)
Ring Dips w/ Turn Out: 3×6-8 w/ 2 sec hold at turn out at top
Banded Pushups (across back): 3×12-15

Conditioning:
10min EMOTM:
3/3 KB Push Press (32/24) + 6 T2B (Straight Leg)

Accessory:
Banded Tricep Extensions: 60

April 18th

Strength:
Banded Sumo Deadlifts: 6-6-6-6-6 (not TNG, speed focus)

Conditioning:
Every 3mins for 15mins:
8 Bar Facing Burpees
8 Deadlifts (225/155)
200m Run

Accessory:
Lateral Weighted Step Ups: 8/8-8/8

April 17th

Gymnastics:
FT: 30 Strict Pullups (5min Cap)

Conditioning:
12min EMOTM:
1) 18/15 Cal Row
2) 10 Weighted Situps (45/25)
3) 12/12 KB Side Bends (24/20)

FT: 30 Strict Chin ups (5min Cap)

Accessory:
Banded Bicep Curls: 1xME

April 16th

Strength:
Push Press: Build to heavy 5 rep from ground

Conditioning:
5RFT:
5 Power Cleans (185/135)
3 S2OH
5 Box Jumps (30/24)

Accessory:
Bradford Presses: 1XME (75/55)
KB Skull Crushers: 1xME (both hands on same KB)

April 15th

Strength:
Front Squat: Build to 1RM
Drop Set: 1xME @80%

Conditioning:
7min AMRAP:
10 Thrusters (95/65)
40 DU

Accessory:
Bulgarian Split Squats: 10/10-10/10

April 13th

Open Skill Work:
15mins

Conditioning:
Partners (3)
30min AMRAP:
100m Farmers Carry (32/24s)
400m Run
* Waterfall format, Partner 1 preforms farmers walk,once finished they begin 400m run and partner 2 starts on farmers walk. Once partner 1 finishes run they rest and wait for partner 3 to return from the run before they start all over again.

April 12th

Strength:
Front Squats: 3-3-3-3 @80%

Conditioning:
FT:
1,000m Row
14 FR Lunges (135/95)
30 WB (20/14)
14 FR Lunges (135/95)

Accessory:
Staggered Stance KB RDLs: 10/10-10/10

April 11th

Gymnastics:
Ring Plank Holds: 3x :45sec
Weighted Tempo Ring Pushups: 15-15-15 (45/25) (3 down,2 bottom, 0 up, 1 top)
Louie Pushups: 12-12-12

Conditioning:
5RFT:
5 Strict Pullups
10 Burpees
3 MU
10 Burpees

Accessory:
KB Skull Crushers: 1xME
Banded Tricep Extensions: 1xME

April 10th

Strength:
Hang Power Clean: 10mins to build to heavy 1 rep
Power Clean: 10mins to build to heavy 3 TNG Power Cleans

Conditioning:
15min EMOTM:
1) 50 DU
2) 6 Hang power cleans (185/135)
3) 200m Run

Accessory:
2RNFT: 30 Band pull-a-parts, 20 Rear Delt Flys

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