WORKOUT OF THE DAY
October 24th

Strength:
Floor Press: 5x 6 (middle grip) + 6 (narrow grip) @60% +
Band Pull-a-part Ring Pushups: 10-10-10

Accessory:
FT:
1,000/850m Row, 60/50 Cal Bike
30 Burpees to plate
30 Plate to OH
30 Wall Balls (24/20)

Accessory:
Banded Tricep Extensions: 2x 30 reps + :30sec hold after last rep

October 23rd

Open Skill Work:
10mins

Conditioning:
30min AMRAP:
800m Run
Max Strict Pullups
50 DU
10 Supinated BB rows (95/65)
* Rest 3mins after each round

Accessory:
Banded BB Curls: 12-12
Banded Hammer Curls: 40-40

October 22nd

Strength:
Front Squats: Build to heavy 2 rep

Conditioning:
FT:
12-9-6
Front Squats (155/105)
Squat Cleans
24-18-12
T2B

Accessory:
Bulgarian Split Squats: 2x 12/22

October 19th

Strength:
Hang Power Clean: Build to 1RM

Conditioning:
FT: Partners (2)
42-30-18
Hang Power Cleans (155/105)
HSPU
400m Run after each round

October 18th

Strength:
Weighted Strict Pullups: 3-3-3-3-3 w/ 3sec hold at the top of each rep

Conditioning:
Every 2mins for 12mins:
5 Burpee Muscle ups
5 Deadlifts (255/185)

Accessory:
Supinated BB Rows: 10-10-10

October 17th

Open Skill Work:
10mins

Aerobic Capacity Work:
15min EMOTM:
1) 18/15 Cal Row
2) 20 Situps
3) Rest

Rest 3mins

12min EMOTM:
1) 14 FR Lunges (135/95)
2) 15/12 Cal Row
3) Rest

October 16th

Strength:
Floor Press: 10-8-6-4-2-4-6-8-10 (heavy , not max sets across the board)

Conditioning:
10RDS: 1min on 1 min off for max C&Js
12 Box Jump overs, in remaining time max KB C&J (32/24) switching arms every 2 reps
*Score = total C&J

Accessory:
BB Skull Crushers: 10-10 w/ 4sec lowering on each rep

October 15th

Strength:
Back Squat: Build to heavy 3 rep

Conditioning:
5RFT:
10 Front Squats (135/95)
15 T2B
10 Burpees over the bar

Accessory:
Russian Twists: 20-20 (per side)

October 14th

Strength:
Snatch Pull + Hang Power Snatch: 10mins to build to heavy set
Rest 2mins
Power Snatch: 10mins to build to heavy 3 rep TNG

Conditioning:
Open 14.1:
10min AMRAP:
30 DU
15 Power Snatches (75/55)

Accessory:
2RDS:
15 Scap Pushups
20 Rear Delt Flys

October 12th

Strength:
FR Reverse Lunges: 10/10-10/10-10/10
Cossack Squats: 8/8-8/8

Conditioning:
Partners (2)
FT:
800m Run
20 FR Lunges (155/105)
30 MU
20 FR Lunges
800m Run

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