WORKOUT OF THE DAY
November 8

Strength:
Back Squats: 3-3-3-3-3-3 @85/90% of 1RM

Conditioning:
3RFT:
35 wallballs (20/14#)
400m Run

November 7

Strength:
Strict Press: 10-8-6-4-2 building to max

Conditioning:
18min EMOTM:
1) 10/8 cal row + 8 S2OH (135/95#)
2) 40 DU
3) 10 Burpees

November 6

Strength:
3 Position Clean: Build to max for complex, no dropping the bar between reps

Conditioning:
FT:
30 HPC (135/95#)
30 Box Jumps (24/20″)
30 Front Squats
30 T2B
30 Squat Cleans

November 4

Strength:
Pause OHS: Build to heavy 2rep Pause OHS (5 seconds in bottom per rep)

Conditioning:
20min AMRAP:
10 OHS (95/65#)
10 C2B
30 DU
:30 sec rest per round

November 3

Strength:
BR Reverse Lunges: 8-8-8-8

Conditioning:
“Diane”
21-15-9
Deadlifts (225/155#)
HSPU

November 2

Gymnastics:
5x 4 Weighted Strict Pullups + 4 Strict T2B

Conditioning:
15min EMOTM:
1) 18/15 Cal row
2) 8 Burpee Box jump overs (24/20″)
3) 12 Wallballs (20/14#0

November 1

Strength:
Build to heavy set of 2 BTNPP + 2 Snatch Balances

Conditioning:
0:00-15:00min
1600m run
Find 2rep max Power Snatch
15:01-30:00min
1600m run
Find 2rep max Squat Snatch

October 31

Strength:
Back Squats: 5-5-5-5 @80%

Conditioning:
FT:
10-8-6-4-2 FS (165/115#)
2-4-6-8-10 MU/ Burpee Pullups

Accessory:
Bent over KB rows: 10-10

October 30

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

Conditioning:
5RFT:
15 S2OH (95/65#)
10 SDLHP
40 DU

October 28

Strength:
Hang Power Clean: Build to 1RM

Conditioning:
Partners(2) FT:
400m run with medball (20/14#) both partners run together
50 Hang Power cleans (135/95#)
500m Row (break up however)
100 Push-ups
400m run with medball
50 Box jump overs (24/20″)
500m row

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