WORKOUT OF THE DAY
October 23rd

Gymnastics:
Testing*
Strict Pullups: 1xME
Rest 3mins
Strict Chin-ups: 1XME

Conditioning:
5min AMRAP:
10 C2B
15 Situps
Rest 3mins
5min AMRAP:
10 Hang Power Cleans (135/95)
15 Box Jumps (24/20)

Accessory:
Bent over BB Rows: 10-10
Bent over BB Rows Supinated: 10-10

October 22nd

Strength:
Pause Back Squat: Build to Heavy 3 (not max)

Conditioning:
FT:
150 DU
1,000m Run or Row
50 Thrusters (75/55)
10 Burpee MU

Accessory:
Tempo Goblet Squats: 10-10 (5 down, 2 bottom, 0 up, 0 top)

October 20th

Barbells 4 Boobs

“Grace”
30 Clean & Jerks (135/95)

October 19th

Strength:
Floor Press (middle grip): 15-15-15-15 @50%

Conditioning:
20min AMRAP:
800m Run
20 Burpees
10 S2OH (155/105)

Accessory:
Banded Tricep Extensions: 60

October 18th

Strength:
Banded Deadlifts: 3-3-3-3-3-3 @75%

Conditioning:
“Annie DL”
FT: 50-40-20-30-10
DU
Situps
with 15-12-10-8-6
Deadlifts (185/135) after each set

Accessory:
Goblet Jumping Lunges: 16-16

October 17th

Gymnastics:
Wide Grip Weighted Strict Pullups: 6-6-6-6-6
Banded KBS (Russian): 20-20-20

Conditioning:
FT: 21-15-9
Power Snatches (95/65)
C2B

Accessory:
Band Pull-a-parts: 30-30-30
Supinated BB Rows: 10-10-10

October 16th

Gymnastics:
*Testing*
Hand Stand Pushups: 1X ME
Rest 3mins
Ring Dips: 1X ME
Rest 3mins
Push Ups: 1X ME

Conditioning:
15min EMOTM:
1) 18/15 Cal Row
2) 6 Deficit HSPU (45/25)
3) 200m Run

Gymnastics:
Retest Top Movements

October 15th

Strength:
Front Squats: 10-10-10 @70%

Conditioning:
FT: 10-8-6-4-2
Hang Squat Cleans (135/95)
Box Jumps (24/20)
T2B

Accessory:
Weighted Good Mornings: 8-8-8

October 13th

Conditioning:
Partners (3)
FT:
1,500m Row (Switching every 500m)
* While 1 person rows the other two partners AMRAP S2OH (185/135)
1,500m Row
* While 1 person rows, partners AMRAP Max MU
1,500m Row
* Partners AMRAP Burpees

Score is Total reps

October 12th

Weakness Work:
Building off of previous time
21min EMOTM:
1) Dealers Choice 6-8 Reps
2) 50 DU
3) Rest

Rest 2mins

12min EMOTM:
1) 20 KBS (Russian) (32/24)
2) 15 Box Jumps (24/20)
3) :30 sec Plank hold

1 2 3 151