WORKOUT OF THE DAY
January 9th

Core:
Every 2mins for 6mins, 20 KB Side Bends (per side)
Every 2mins for 6mins, 20 Hollow Rocks (can weight)

Conditioning:
12min EMOTM:
1) 20/16 Cal Row/Bike
2) 50 DU
3) Rest

Rest 4mins

2RFT:
75% of Max DU (from 3mins of testing)
800m Run

January 8th

Strength:
Back Squats: 1-1-1-1-1-1 @90-95%
Back Squats: 10-10 @65%

Conditioning:
10min AMRAP:
10 Goblet Squats (32/24)
12 T2B
6 Box Jumps (30/24)

Accessory:
Banded GMs: 1x 60

January 7th

Strength:
Floor Press: 4-4-4-4 (Wide Grip)
Floor Press: 4-4-4-4 (Narrow Grip)
Ring Dips: 1x ME

Conditioning:
FT:
21-15-9
Burpees to Target (6″)
Hang Power Cleans (155/105)

Accessory:
Ring Dips: 2x 50% of previous max, rest 1-1:30 between sets
BB Skull Crushers: 1x ME

January 5th

Strength:
Front Squat: Build to heavy not max 2 rep

Conditioning:
Partners (2)
20min Clock:
5min Wall sit buy in (1 person working at a time)
FT:
40-30-20-10
Thrusters (95/65)
Pullups
Deadlifts

January 4th

Strength:
Power Snatch: Build to heavy TNG 2 rep

Conditioning:
2RDS:
4min AMRAP:
6 Power Snatches (135/95)
6 Bar Facing Burpees
Rest 2mins
4min AMRAP:
6 Hang Squat Snatches (135/95)
8 Box Jumps (30/24)
Rest 2mins then Repeat from top

Accessory:
Band Pull-a-parts: 40-40

January 3rd

Gymnastics:
L-sit Hold: 2x :30 (anyhow)
Ring Plank Hold: 2x :45

Supinated BB Rows: 10-10-10-10

Conditioning:
“Annie”

Accessory:
BB Bicep Curls: 10-10-10

January 2nd

Strength:
Front Squat Complex: Build to heavy set of 1 pause + 1 regular + 1 pause + 1 regular (3 sec for pause reps)

Conditioning:
7RFT:
4 Hang squat cleans (115/80)
6 Thrusters
4 BMU

Accessory:
RDL: 10-10

January 1st

Aerobic Capacity Work:
10min EMOTM:
1) Max Burpee box jump overs (24/20)
2) Rest

Rest 2mins

10min EMOTM:
1) Max Cal Row/Bike
2) Rest

Rest 2mins

10min EMOTM:
1) 12 T2B + Max DU
2) Rest

December 31st

Strength:
Strict Press: 6-6-6 @70-75%
Push Press: 6-6-6 @70-75% (from floor)

Conditioning:
5RFT:
5/5 Single arm KB S2OH (32/24)
10 KBS
30 Air Squats

Accessory:
BB Skull Crushers: 1x ME

December 29th

Strength:
Squat Clean: Build to heavy 2 rep (drop singles)

Conditioning:
FT:
10-8-6-4-2
Squat Cleans (205/145)
400m Medball Run (20/14) (Together)

1 2 3 4 159