WORKOUT OF THE DAY
November 5th

Gymnastics:
Pullups: 2x 60% of Previous Max reps
Chin-ups: 2x 60% of Previous Max reps

Conditioning:
10min EMOTM:
1) 15 KBS (32/24kg)
2) 200m run

Accessory:
Bent over KB rows: 10/10-10/10-10/10
3 Way Raises: 10-10-10

November 3rd

Strength:
Front Rack Reverse Deficit Lunges: 10/10-10/10-10/10 (45’s/45+15)

Conditioning:
Partners (2)
FT:
50-40-30-20-10
T2B
Front Squats (95/65)
Box Jump Overs (24/20)

November 2nd

Strength:
Strict Press: 6-6-6 @75%
Floor Press (Wide Grip): 8-8-8 @65%

Conditioning:
3RFT:
21 HR-Pushups
15 Power Snatches (75/55)
9 OHS

Accessory:
2RNFT:
40 Band pull-a-parts
20 Bent over rear delt flys
15 Scap pushups

November 1st

Gymnastics:
Weighted Strict Pull-ups: 5-5-5-5-5

Conditioning:
10RDS:
10/8 Cal row/Bike
Max Pull-ups in remaining time
*1min Rest

Accessory:
Banded Bicep Curls: 12-12

October 31st

Strength:
Lateral Weighted KB Step Ups: 10/10-10/10
Weighted Step Ups: 10/10-10/10

Aerobic Capacity Work
Every 4mins for 20mins (5 sets):
400m Run
6 Box Jumps (30/24″)

Accessory:
Banded Good Mornings: 50

October 30th

Strength:
Pause Front Squats: Build to heavy 3 rep, with 3 sec pause in bottom

Conditioning:
7RFT:
10 Goblet Squats (32/24kg)
8 Lateral Burpees over the KB
36 DU

Accessory:
Weighted Banded Plank: 2x 1:00 min

October 29th

Strength:
Split Jerk: Build to 2RM

Conditioning:
Every 2mins for 14mins (7 sets):
5 Power Cleans (185/135)
5 S2OH
10 T2B

Accessory:
Single Arm KB Rows: 10/10-10/10

October 27th

Muscle Up Skill Work:
10mins

Conditioning:
Partners (2)
FT:
50 Thruster (95/65)
50 Box Jump overs (24/20)
100 Wallballs (20/14)
50 Box Jumps (20/14)
*With Every 2mins 10 MU,Starting with MU before any thrusters can be completed

October 26th

Strength:
Power Snatch + Low Hang Squat Snatches: Build to Max
Every 2mins for 6mins:
3 Hang Squat Snatches @65-75% of 1RM Snatch

Conditioning:
10min AMRAP:
6 Squat Snatches (135/95)
12 Burpees over the bar

Accessory:
Band Pull-a-parts: 80

October 25th

Aerobic Capacity Work:
15min EMOTM:
1) 18/15 Cal row, 16/12 Cal Bike
2) :30 sec Banded Plank Hold
3) 50 DU
Rest 5mins
15min EMOTM:
1) Max Cal row/ Bike
2) Rest
3) Rest

Core:
FT: 18-16-14
Russian Twists (45/25)
V-ups

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