WORKOUT OF THE DAY
July 11th

Strength:
Floor Press: 8-8-8-8-8 @65-70% (middle grip)

Core:
Ring Plank Holds: 3x :45sec

Conditioning:
15min EMOTM:
1) 20/16 Cal Row
2) 10 Plyo Pushups (45/25’s)
3) 15 Weighted Hollow Rocks (16/12kgs)

Accessory:
KB Flys (thumbs rotated out): 15-15

July 10th

Gymnastics:
Weight Pause Chin Ups: 3-3-3-3-3 w/ 3 sec at top
Bent over BB supinated rows: 10-10
Bent over BB regular rows: 10-10

Conditioning:
FT:
30 T2B
400m run
20 C2B
400m run
10 MU
400m Run

Accessory:
Seated Banded Lat Pull down: 30/30

July 9th

Strength:
Banded Sumo DL: 6-6-6-6-6 @70-75% (Drop singles)

Conditioning:
FT:
30 Cal Row/ Bike
30 FR Lunges (115/80)
30 Box Jumps (24/20)
30 Front Squats

Accessory:
Sumo Stance Good Morning: 10-10

July 8th

Strength:
Strict Press: 3-3-3-3 @80-85%
Push Press: 3-3-3-3 @80-85%

Conditioning:
FT:
10-8-6-4-2
C&J (155/105)
Burpees over the bar
*50 DU after each set

Accessory:
2RDS:
15 Front Raises + 15 Bent Over Rear Delt Flys

July 6th

Strength:
KB Lateral Step Ups: 3×10 per leg

Conditioning:
Partners (3)
30min AMRAP:
15/12 Cal Row
10 C2B
10 Weighted Step Ups (20/16kgs)
* 1 partner completes a full round while both other partners rest, then switch

July 5th

Strength:
10min EMOTM:
2 TNG Power Snatches
* Increasing weight and building to heaviest 2

Conditioning:
2min AMRAP:
Power Snatches @75% of 2 rep TNG

Accessory:
3RFQT:
30 Banded Tricep Extensions
30 Banded Face Pulls
10 BB Roll Outs

July 4th

Conditioning:
Partners (2)
“Luce”
3RFT:
1k Run
10 MU
100 Air Squats
*Wear Weight Vest if you have
Only 1 person working at a time,including runs

July 3rd

Strength:
Every 3mins for 15mins:
10 Floor Presses
30 Band Pull-a-parts
* start light and try to add weight every set of floor presses

Conditioning:
15min EMOTM:
1) 10 Burpees to target (6/4″)
2) 10 T2B + 10 Hollow Rocks
3) 10 FR Reverse Lunges (155/105)

July 2nd

Strength:
Front Squat: 3-3-3-3-3 Pause 3sec in bottom, @70-75% Max

Conditioning:
FT: In 6min window
21-15-9
Front Squats (135/95)
Box Jumps (24/20)
Rest 6mins
FT:
21-15-9
S2OH (135/95)
Box Jumps (24/20)

July 1st

Strength:
Weighted KB Situps: 6-6-6-6-6

Conditioning:
5RFT:
800m Run
20 KBS (R) (32/24)
60 DU

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