WORKOUT OF THE DAY
June 5

Strength:
Floor Press: 10-10-10

Tempo Ring Dips: 5-5-5*
*2 second hold at lockout, 2 second hold at bottom

Conditioning:
15 min AMRAP:
6 Diamond Push-ups
1 Squat Clean (205/145#)
200m Run
10 Push-ups
1 Squat Clean
400m Run

 

June 4

Gymnastics:
Shoulder Taps: 8-8-8-8-8

L-Sit Holds: 2 x 1:15

Hollowrock Hold: 2 x 1:15

Conditioning:
1 Min Max Box Jumps
2 Min Max Cal Row

2 Min Rest

3 Min Max Box Jump Overs
3 Min Max Distance Row

*Score = Total Reps 

**FLZ

June 3

Strength:
Squat Complex: 3-3-3-3-3
1 Rep = Front Squat + Pause Front Squat (3 Sec) + Front Squat

Conditioning:
For time:

Buy-in: 100 DU
Then: 50 Front Squats* (115/75#)

*30 DU Everytime you drop the barbell

June 2

Strength:
Snatch Grip Deadlift: 3-3-3-3-3

Conditioning:

“Dashtan”

For time:
30 Pull-ups
30 Power Cleans (135/95#)
30 Bar Facing Burpees
30 Deadlifts

June 1

Strength:
Split Jerk: 15 min to establish 1RM

Conditioning:
5RFT:
7 HSPU
14 KB Swings
21 Air Squats

May 30

Partner WOD:

For time:

5 Rounds:
20 Deadlifts (225/155#)
20 Pull-ups
400m Run
400 Double-unders
400m Run

Then,

5 Rounds:
10 SDLHP (135/95#)
20 Over-the-Bar Burpees

May 29

Strength:
Snatch (Full Squat): 2-2-2-2-2

Conditioning:
4RFT:
5 Squat Snatches (135/95#)
250m Run
5 Squat Snatches

1:1 Work/Rest

May 28

Strength:
Push Jerk: 3-3-3-3-3

Conditioning:
Buy-in: 1500m Row

Then, 5RFT:
6 HR Push-ups
8 Box Jumps (24/20″)

Rest 2 minutes, then:

Ring Dips: 1 x Max Effort

May 27

Gymnastics:
4 Rounds:
30 Second L-Sit Hold
10 T2B

Rest 2 mins between rounds

Conditioning:
For time:
50 DU
25 Push Press (75/55#)
40 DU
20 Push Press
30 DU
15 Push Press
20 DU
10 Push Press
10 DU
5 Push Press

May 26

Strength:
A) Front Squat: 15 min to establish 1RM

B) Front Squat: 1 x Max Effort @ 80% of A

Conditioning:
10 min EMOM:
1 Clean (205/145#)
8 Burpees

1 105 106 107 108 109 149