WORKOUT OF THE DAY
September 8

Strength:
Push Jerk: 2-2-2-2-2

Conditioning:
FT:
800m run
10 S2OH (185/135#)
800m run
15 S2OH (165/115#)
800m run
20 S2OH (135/95#)
800m run

September 7

Strength:
Weighted Lateral step-ups: 8-8-8 (per side)

10min EMOTM:
1) 10 Deadlifts (225/155#)
2) 12 T2B

Rest 5 Mins

5min AMRAP:
8 FR Reverse Lunges (135/95#)
8 Pullups

September 6

Strength:
Front Squat: Build to 1RM

Conditioning:
Every 3:30 for 5 sets:
10 Front Squats (135/95#)
10 Burpee over the bar
200m run

September 5

Open Skill:
15 minutes

Conditioning:
10RFT:
3 MU (Ring or Bar)
6 Box Jumps (30/24″)
9 Power Snatches (75/55#)

September 4

Strength:
Strict Press: 5-5 @75%, 3-3-3 @80%

“Loredo”
6RFT:
24 Air Squats
24 Pushups
24 Walking Lunges
400m Run
* Use a (20/14#) wall ball for the squats/lunges/run

September 2

Conditioning:
Partners (3)
FT:
1,500m row (switching 250m)
60 Deadlifts (225/155#) 1 person must dead hang from rig for reps to count on DL
1,500m row
60 C2B 1 person must hold HS for any reps to count
1,500m row
3RFT
30 DL
30 C2B
* same rules apply for the movements prior

September 1

Strength:
Power Clean: Build to 1RM
8min EMOTM: 3 TNG power clean @75% of 1RM

Conditioning:
5min AMRAP:
5 Power cleans (115/80#)
5 Box Jumps (30/24″)

August 31

Strength:
Strict Press: 5-5-3-3-1-1-1-1-1

Conditioning:
7RFT:
8 S2OH (135/95#)
16 Pushups
24 Air squats

August 30

Conditioning:
Every 5mins for 30mins (6 sets)
400m run
10 Power cleans (155/105#)
12 T2B

August 29

Strength:
Back Squats: 7-7-7-7 @75% of 1RM

Conditioning:
4RDS:
40 sec max Wallballs (20/14#)
20 sec rest
40 sec max Burpee Box jump overs (24/20″
20 sec rest

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