WORKOUT OF THE DAY
January 6

Strength:
Snatches: Every 1:30 for 8sets, 2 reps
Min 1-2 @70%
Min 3-4 @75%
Min 5-8 @80%

Conditioning:
“Death By” 15mins
Power Snatch (115/80#)
T2B

*when fail to complete a round, drop back 3 intervals and try to complete rest of the time at that rep scheme

January 5

Open Skill Work:
15mins

Conditioning:
5min AMRAP:
8 Deadlifts (225/155#)
50 DU

Rest 5mins

5min AMRAP:
15 Wallballs (20/14#)
15 Situps

Accessory:
Good Mornings: 5-5-5

January 4

Gymnastics:
Weighted Strict Pullups: 4-4-4-4-4 (go slightly wider grip than normal)
Ring Dip: Build to 1RM

Conditioning:
20min AMRAP:
3 MU
6 Box jumps (30/24″)
9 KBS (32/24kg)
:30 Sec Rest

Accessory:
30 KB skull crushers (AFAP)

January 3

Strength:
Back Squats: 3-3-3-3-3-3 @85%

Conditioning:
FT:
100 Burpees over the bar
*With EMOTM 3 Squat cleans (165/115#)

January 2

Strength:
Jerk Complex: 5x 2 Push jerks+ 2 Split Jerks

Conditioning:
15min EMOTM:
1) 12 S2OH (135/95#)
2) 12 T2B
3) 200m run or 18/15 Cal row

Accessory:
60 Band pull-a-parts

January 1

Strength:
Hang Power Clean: Build to 3RM

Conditioning:
5RFT:
10 Hang power cleans (155/105#)
15 HR Pushups
20 Air squats

Accessory:
60 Scap Pushups

December 30

Gymnastics:
3RDS:
:40 sec L-sit Hold
10 Dual KB FR squats (24/20kg)

Conditioning:
10RFT: Partners (2) “I go you go format”
15 Wallballs (20/14#)
10 Pullups
5 Box jumps (30/24″)
* Sprint rounds

December 29

Strength:
Strict Press: 5-5-5-5
Floor Press: 5-5-5-5

Conditioning:
FT:
75 Burpees over the bar

Accessory:
2RDS:
10 KB skull crushers
30 Band pull-aparts
20 Scap Pushups

December 28

Strength:
Deadlifts: Every 2:00min for 10:00mins (5 sets) 5 Deadlifts @70-75%

Conditioning:
FT:
20-16-12-8-4 T2B
4-8-12-16-20 FR Lunges (155/105#)

Accessory:
Single Leg lateral step-ups: 8-8 (8 per leg)

December 27

Conditioning:
FT:
50 Strict Pullups
50 Weighted Pushups (45/25#)

Rest 10mins

Conditioning:
20min EMOTM
1) 18/15 Cal row
2) 15 Box Jumps (24/20″)
3) 40 DU
4) 12 HSPU

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