WORKOUT OF THE DAY
May 14th

Strength:
Banded KB Floor Press: 8-8-8-8-8
Tempo Ring Dips: 6-6-6 (3down,2bottom,0up,0top)

Conditioning:
FT:
60 Wall Balls (20/14)
50 Situps
40 Burpees
30 S2OH (95/65)
200m Run
10 Clusters

May 13th

Gymnastics:
Weighted Strict Chin Ups: 3-3-3-3-3

5min EMOTM:
8-12 reps of either C2B/PU/T2B

Conditioning:
5RFT:
6 Hang Power Cleans (185/135)
50 DU
6 Box Jumps (30/24″)

Accessory:
Bent Over KB Rows: 12/12-12/12

May 11th

Strength:
Push Press: Build to heavy 5 rep

Conditioning:
Partners (2)
FT:
42-30-18
Deadlifts (225/155)
HSPU

May 10th

Strength:
Front Squats: 10-10-10 @70%

Conditioning:
5min AMRAP:
10 Goblet Squats (32/24)
6 BBJO (24/20)

Rest 2mins

5min AMRAP:
10 Weighted Situps (45/25)
8/6 Cal Row

Accessory:
Lateral Weighted Step ups: 8/8-8/8

May 9th

Strength:
Power Snatch: Build to 2RM TNG
Snatch Pulls: 3-3-3 @105%

Conditioning:
3RFT:
5 Thrusters (135/95)
7 Power Snatches
14 T2B

Accessory:
Band Pull-a-parts:40-40
Banded Face Pulls:40-40

May 8th

Conditioning:
Every 5mins for 6 sets (30mins):
800m Run
10 Plyo Pushups
10 Ring Dips

Accessory:
Double KB Hollow Rocks + Hold: 3x 10 + :30 sec hold

May 7th

Strength:
Back Squats: 5x 3 1/4th @65%+

Conditioning:
5RDS: 2min on 2min off
12 KB Weighted Step overs (24/20)
* in remaining time Max Burpees to target (6″)

Accessory:
Double KB Single Leg RDL: 10/10-10/10

May 6th

Gymnastics:
Pullups: 1xME
Strength:
Pendley Rows: 8-8-8
Bent Over Supinated Row: 12-12-12

Conditioning:
12min EMOTM:
1) 18/15 Cal Row
2) 15 C2B
3) 50 DU

Accessory:
Banded Bicep Curls: 50

May 4th

Strength:
Back Rack Forward Lunges: 10-10-10-10 (alternating legs, 10 reps total)

Conditioning:
Partners (2)
2RFT:
100 KBS (Russian) (32/24)
800m Medball run (20/14)
100 Air Squats

May 3rd

Strength:
4RDS: (super set)
12 Middle Grip Floor Press
12/12 Bent Over KB Rows
rest as needed after round
Banded Ring Push Ups: 12-12-12

Conditioning:
30 Thrusters FT: (155/105)
*Every time you break, preform 2 wall walks

Accessory:
Banded Tricep Extensions: 1xME w/ 3 sec hold per rep at extension

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