WORKOUT OF THE DAY
March 4th

Strength:
Banded KB (Bar) Strict Presses: 3x ME (Yellows/Pinks) Rest 1:30 after set

Conditioning:
6RFT:
3 Deficit HSPU (45/25)
5 Hang Power Clean & Jerks (115/80)
7 Burpees over the bar

Accessory:
BTN Strict Press: 10-10
BB Roll Backs: 1xME

March 2nd

Strength:
2 Front Squats + 1 Jerk: Build to heavy set of complex

Conditioning:
Partners (2)
FT:
200 Wallballs (20/14)
30 MU
* Every time wall ball hits the ground both partners must run 200m with the ball

March 1st

Strength:
Power Clean: Build to heavy 3RM TNG

Conditioning:
FT:
21-15-9
Power Cleans (115/80)
HR Pushups
Rest 1min
12-9-6
Power Cleans (165/110)
Ring Dips

Accessory:
Front/Side/W Raises: 10/10/10-10/10/10

February 28th

Strength:
Back Rack Forward Lunges: 8/8-8/8-8/8-8/8

Conditioning:
21min EMOTM
1) 15 T2B
2) 15 Cal Row
3) 7 KBS (Russian (32/24) + 7 Goblet Squats

Accessory:
Cossack Squats: 6/6-6/6-6/6

February 27th

Strength:
Strict Press: 3x Max Effort Reps @75% of 1RM

Conditioning:
12min AMRAP:
10 Push Presses (135/95)
50 DU
5 Box Jumps (30/24)

Accessory:
KB Skull Crushers: 15-15
Banded Tricep Extensions: 30-30

February 26th

Strength:
Front Squat: Build to 2RM
Front Squat: 1x 8-10reps @80% of 2RM

Conditioning:
3RFT:
15 Deadlifts (255/175)
20 Burpees over the bar

Accessory:
Staggered Stance Good Mornings: 10/10-10/10

February 25th

Gymnastics:
Weighted Strict Pullups: 10-10-10
Pendley Rows: 10-10-10

Conditioning:
6RFT:
15 Power Snatches (75/55)
5 BMU

Accessory:
Supinated BB Rows: 10-10-10

February 23rd

Strength:
Floor Press: 6x (3 wide, 3 middle, 3 narrow ) @65-75% (speed sets)

Conditioning:
Partners (2)
100 Plyo Pushups FT:
*After both partners preform 1 set of pushups 30 Banded KBS (russian 24/20kg) + 400m run must be completed before going back to pushups
If you finish workout under 20mins then AMRAP Banded KBS switching every 10 reps

February 22nd

Strength:
Back Squats: 3-3-3-3-3-3-3 @70% (speed squats)

Conditioning:
7RFT:
5 OHS (135/95)
30 DU
15 Wallballs (20/14)

February 21st

Gymnastics:
Max L-Sit Hold: 2(45″s)/ 1(45’s+15″s) When heels hit the ground the test is over

Every 2mins for 10mins:
6 Weighted Strict Pullups

Weighted Sit up Test: 2mins of max weighted plate sit ups (45/25)

Conditioning:
30 MU FT:
*Every min over the 6min mark = 6 cal AB penalty to be added on after completion of 30 reps

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