WORKOUT OF THE DAY
August 23rd

Strength:
Back Squats: 5-5-5-5-5 @75-80%

Conditioning:
FT:
*30 Medball Reverse Lunges*
800m Run
45 Wallballs (20/14)
800m Run
35 Wallballs
800m Run
25 Wallballs
*30 Medball Reverse Lunges*
*Buy In/ Buy Out

August 22nd

Core:
Banded Plank Holds: 3×1:00 (25/15)
Strict T2B: 10-10-10
Russian Twists: 16-16-16 (45/25)

Conditioning:
5min AMRAP:
8 Box Jumps (30/24)
5 Strict Pullups
Rest 3mins
5min AMRAP:
12 Pistols
6 C2B

August 21st

Strength:
Strict Press: 5-5-5 @75%
Strict Press: 10-10-10 @65%

Conditioning:
15min EMOTM:
1) 10 Hang Power Snatches (115/80)
2) 10 Burpees over the bar
3) 50 DU

Accessory:
BB Roll Backs: 10-10-10

August 20th

Strength:
Deadlifts: 3-3-3-3 @80-85%
Sumo Deadlifts: 5-5-5 @75%

Conditioning:
4RDS:
12 FR Lunges (135/95)
100m Sprint (Euclid and back)
Rest 1:30

Accessory:
Single Leg Banded Hamstring Curls: 30/30-30/30

August 19th

Conditioning:
“Jackie”
1000m Row
50 Thrusters (45/35)
30 PU

Accessory:
Double KB Bent over rows w/ pause at chest, alternating arms: 10-10-10
BB Bicep Curls: 2xME

August 17th

Strength:
Front Squats: 1-1-1-1-1 @85-95%

Conditioning:
Partners(2)
FT:
30 Squat Snatches (155/105)
150 DU
30 Power Snatches
150 DU
30 Front Squats

August 16th

Strength:
Renegade Rows: 10-10-10
Push Up 2 L-Sits: 10-10-10

Conditioning:
6min AMRAP:
4-6 Strict HSPU
8 Plate Situps (45/25)
16 Tuck Jumps

Accessory:
BB Skull Crushers: 3x 12 + :30sec Banded Tricep Extension Hold after 12 rep

August 15th

Strength:
Back Rack Reverse Lunges: 10/10-10/10-10/10 (not alternating legs)

6RDS: 1:1 work/rest
10 OH Lunges (135/95)
10 Box Jump Overs (24/20)
3-4 MU
200m Run
*Can wear Weight Vest*

Accessory:
1 Leg Elevated Cossack Squat: 8/8-8/8

August 14th

Strength:
Power Clean: Build to 3RM

Conditioning:
10min EMOTM:
1) 5 Power Cleans (205/145)
2) 10 Burpees to Target (6/4″)

Accessory:
3RFQT:
35 Banded Face Pulls
10 Bent over Y’s
10 Y Presses
(Superset)

August 13th

Aerobic Capacity Work:
Every 5mins for 30mins:
400m Run
12 KB Box Step overs (24/20kg) (24/20″)
50 DU

Accessory:
3RFQT:
1:00min Weighted Banded Plank
20/20 KB Side Bends
(Superset)

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