WORKOUT OF THE DAY
July 13

Conditioning:
21min EMOTM:
1) 4 weighted strict chin-ups
2) 15 box jumps (24/20″)
3) 20sec ring lock out hold

Accessory:
Bentover KB Rows: 8-8-8-8 (per side)

July 12

Strength:
Front Squat: Build to 1RM

Conditioning:
3RFT:
20 Front Squats (135/95#)
15 T2B
400m run

July 11

Gymnastics:
1x Max Effort HSPU (kipping or strict)
rest 2 mins
1x Max Effort Ring Dips (kipping or strict)
rest 2 mins
1x Max Effort S2OH (135/95#)

Conditioning:
“Tabata”
Cal Row
S2OH (95/65#)
Hollow Rock Holds

July 10

Strength:
Hang Power Clean & Jerk: Build to 3RM, 1 rep= hpc+jerk

Conditioning:
FT:
100 KBS Russian (32/24#)
with EMOTM 6 Burpees

July 8

Conditioning:
Partners (2)
“Manion”
7RFT:
400m run
29 Back Squats (135/95#)

*800m run buyout with medball (20/14#)

1 person works at a time, splitting the runs into 200m per partner. With both partners running the 800m buyout

July 7

Strength:
Jerk Balance: 5-5-5
Every 1:30 for 8 sets:
Split jerk @80% of 1RM

Conditioning:
8min AMRAP:
8 S2OH (185/135#)
50 DU

July 6

Strength:
Good mornings: 5-5-5-5-5

Conditioning:
FT:
21-15-9
Deadlifts (225/155#)
Bar Facing Burpees

1X 3:00min Plank Hold

July 5

Gymnastics:
Bar Complex: 5x 3 Strict Pullups with 3second hold above bar and 3second lowering phase + 5 Strict T2B (no dropping between movements)

Conditioning:
FT:
2K Row

July 4

Conditioning:
“The Sevens”
7RFT:
7 HSPU
7 Thrusters (135/95#)
7 KTE
7 Deadlifts (245/145#)
7 Burpees
7 KBS (2/1.5)
7 Pullups

July 3

Strength:
Strict Press: 5-5-3-3-1-1-1

Conditioning:
5RDS for Max Reps:
400m run
Max Effort Strict Press (95/65#)

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