WORKOUT OF THE DAY
November 20

Strength:
Floor Press: 5-5-5-5
Weighted Ring Dips: 6-6-6

Conditioning:
FT:
21-15-9
Power Cleans (135/95#)
40-30-20
HR Pushups

Accessory:
1x 1min elbows to hands continual plank hold

November 18

Come out to H2 to support/ throw down at the Gobble Gauntlet !

November 17

Gymnastics:
Weighted Strict Chin-ups: 3-3-3-3
Hollow Rocks: 12-12-12-12

Conditioning:
2RFT:
1,000m row
1:2 work/rest

November 16

Strength:
Back Squats: 5sets of 1 BS + 2 pause squats (3seconds at bottom) + 1 BS @65% of 1RM

Conditioning:
16min AMRAP:
4 MU
8 Box jumps (30/24″)
12 Deadlifts (185/135#)
16 Situps

Accessory:
1X Max Effort Strict Pull-ups

November 15

Strength:
Power Clean: Build to 1RM
6min EMOTM:
3 TNG power cleans @75%

Conditioning:
8min EMOTM:
5 power cleans (155/105#)
30 DU

November 14

Strength:
Floor Press: 6-6-6-6-6

Conditioning:
FT:
90 Burpees
60 S2OH (115/80#) * Every time you drop the bar 200m run *
30 T2B

Accessory:
2x :30sec Ring L-sit Holds

November 13

Strength:
Front Squat: Build to 3RM

Conditioning:
5RFT:
10 KBS (32/24kg)
15 Goblet Squats
10 Box jumps (24/20″)

November 11

Conditioning:
Partners (2)
FT:
100 Bar Facing Burpees
80 Deadlifts (185/135#)
60 C2B
40 Bar Facing Burpees
20 S2OH

November 10

Strength:
Every 1:30 for 6 sets, 2 Power snatches building to max
Every 1:30 for 6 sets, 2 squat snatches building to max

Conditioning:
5RFT:
10 Power snatches (115/80#)
15 Pushups
200m run

November 9

Open Skill Work:
10mins

Conditioning:
20min AMRAP:
6 Muscle ups
12 Box Jumps (30/24″)
24 KBS Russian (32/24kg)

Accessory:
Bent over BB rows: 8-8-8

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