WORKOUT OF THE DAY
September 13th

Strength:
Power Clean & Jerk: Building to heavy single

Conditioning:
Every 3mins for 15mins: (5 sets)
10 Power Cleans (135/95#)
15 Wallballs (20/14#)
200m Run

Accessory:
Banded Hamsting Curls: 80

September 12th

Gymnastics:
Pulling Complex: 4x 5 Pullups + 3 C2B + 1 BMU or
4×6 Strict Pullups if can’t Kip

Conditioning:
FT:
500m Row
15 MU
400m Run
15 MU

Accessory:
Supinated BB rows: 10-10
2RDS:
Banded Bicep Curls: 30
Ring L-sit Hold: :30 Sec

September 11th

Strength:
Back Squats: Every 2mins for 12mins, 4 Squats @75-80%

Conditioning:
10min AMRAP:
8 Single arm KB Squats (L) (32/24kg)
8 Single arm KB Squats (R)
12 T2B

Accessory:
Double KB DL: 10/10-10/10-10/10
Weighted Hollow Rocks: 20-20-20

September 10th

Strength:
Strict Press: 6-6-6-6-6 @60% and Building

Conditioning:
4RFT:
10 S2OH (135/95#)
10 Buprees
10 Power Snatches
10 Burpees

Accessory:
YTW’s: 10-10
Banded Tricep Pushdowns: 40-40

September 8th

Strength:
BR Reverse Lunges: 10/10-10/10-10/10

Conditioning:
Partners (2)
3RFT:
40 FR lunges (135/95#)
20 Thruster
800m Run Together

September 7th

Strength:
Power Cleans: Build to heavy 3 rep (not TNG)

Conditioning:
FT:
21-15-9
Power Cleans (135/95#)
HSPU

Accessory:
Weighted Hollow Rocks: 30-30

September 6th

Open Skill:
15mins

Conditioning:
21min EMOTM:
1) 18/15 Cal Row
2) 50 DU
3) 10 Burpee box jump overs (24/20″)
4) Rest

September 5th

Strength:
Front Squats: 6-6-6-6-6 @70%

Conditioning:
15min “Death By”:
OHS (95/65#)
2 BMU
* Every min increase OHS by 1 rep but keep BMU at 2 reps, once you fail to complete full round in a minute go back 2 rounds to last completed set and try to finish whatever’s time left on clock

Accessory:
“Tabata”
Cossack Squats
Waiters Walks (24/20kg)

September 4th

Gymnastics:
Strict L-Sit Pullups: 4-4-4-4-4

Conditioning:
FT:
100 DU -Buy In
5RFT:
10 SDLHP (95/65#)
200m Run
100 DU – Buy Out

Accessory:
Bent over KB rows: 15/15-15/5

September 3rd

Conditioning:
“Holleyman”
30RFT:
5 Wallballs (20/14#)
3 HSPU
1 Power clean (225/155#)

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