WORKOUT OF THE DAY
May 11th

Skill Work:
Snatch Balances: 3-3-3-3

Conditioning:
5RFT:
15 OHS (95/65#)
20 Situps

Accessory:
Good Mornings: 8-8-8

May 10th

Conditioning:
Every 3mins for 15mins
18/15 Cal Row
200m Run
10 HSPU

Rest 5mins

Every 3mins for 15mins
50 DU
20 Push ups
200m Run

May 9th

Strength:
Front Squats: 6-6-6-6-6-6 @70-75%

Conditioning:
3RFT:
16 FR Reverse Lunges (155/105#)
14 C2B
12 Box Jumps (24/20″)

May 8th

Strength:
Power Clean: Build to 1RM

Conditioning:
50 Power Cleans (135/95#) FT:
*EMOTM 5 Burpees over the bar

Accessory:
3RNFT:
30 Band pull-a-parts
20 Scap pushups
10 Bent over Y’s (10,5’s#)

May 7th

Strength:
Strict Press: Build to 1RM

Conditioning:
10min AMRAP:
10 KBS (32/24kg)
10 Push Presses (135/95#)
200m Run

Accessory:
KB Arnold Presses: 10-10

May 5th

Open Skill Work:
15mins

Conditioning:
Partners (2)
10RFT: I go, you go format (10 Rounds EACH)
5 Front Squats (165/115#)
7 Burpee to plate (45)
10 Single Arm KB S2OH (32/24kg) 5L/5R

May 4th

Gymnastics:
Weighted Chin-ups: Build to 3RM

Conditioning:
2RFT:
21 Hang power cleans (135/95#)
15 Box Jumps (30/24″)
9 MU

May 3rd

Strength:
Speed Back Squats: 5-5-5-5-5 @70%

Conditioning:
3RFT:
20 FR Lunges (135/95#)
200m Run

Accessory:
Good Mornings: 10-10

May 2nd

Strength:
Floor Press: 8-8-8-8-8 (Narrow grip)

Conditioning:
FT:
200 DU
100 Burpees
50 Deadlifts (135/95#)
25 HR-Pushups
10 Thrusters

Accessory:
Ring Dips: 2x Max Effort, rest 2mins between sets

May 1st

Conditioning:
21min EMOTM:
1) 20/16 Cal Row
2) 8 C2B + 10 KBS
3) 1min Rest

Accessory:
Bent over supinated rows: 10-10-10

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