WORKOUT OF THE DAY
July 6th

Strength:
Hang Power Clean: Build to 1RM

Conditioning:
5RFT:
10 Hang power cleans (155/105#)
200m Run

Accessory:
3RDS:
KB Upright rows: 10/10
Band Pull-a-parts: 30

July 5th

Strength:
Back Squats: 10-10-10-10 @70-75%

Conditioning:
Every 4mins for 12mins
30 Wallballs (20/14#)
20 Burpees

Accessory:
Weighted Lateral Step-ups: 10/10, 10/10

July 4th

Strength:
Strict Press: 5-5-5-5-5 @70%

Conditioning:
Partners (2)
“Danny”
20min AMRAP:
30 Box jumps (24/20″)
20 Push Presses (115/80#)
30 Pullups

July 3rd

Gymnastics:
3RNFT:
:30 sec L-Sit hold
20 Weighted Hollow Rocks
:15 sec Hollow Rock holds
rest 2 mins after round

Conditioning:
15min EMOTM:
1) 18/15 Cal row
2) 50 DU
3) 12 FR lunges (135/95#)

July 2nd

Strength:
Every 1:30 for 6 sets, 3 TNG Power Snatches building to max

Conditioning:
FT:
800m run Buy in
2RDs:
15 Power Snatches (135/95#)
20 T2B
800m run Buy out

Accessory:
2RDS:
20 Banded face pulls
20 Rear delt flys

June 30th

Conditioning:
Partners (4)

Partners 1 and 2:
10min Max Meter Row, switching every 200m
*scoring, Every 100m over 2k = 1RD
Partners 3 and 4
10min AMRAP:
14 MU
20 Burpee Box Jump Overs (24/20″)
Rest 5mins, then Switch

June 29th

Strength:
Pause Front Squats: 3-3-3-3-3-3 (3sec pause in bottom)

Conditioning:
Every 2mins for 10mins
20 Hollow Rocks (can weight)
200m Run

Accessory:
2RDS:
10 Double KB Front Squats (Heavy)
:30 Sec Ring L-sit hold

June 28th

Strength:
10min EMOTM:
2 Power Snatches @75-80% (drop singles)
Rest 5mins (warm up)
10min EMOTM:
2 Power Cleans @75-80% (drop singles)

Conditioning:
FT:
15-12-9
Power snatches (95/65#)
Wallballs (20/14#)
Sumo DL HP

June 27th

Gymnastics:
4 sets: 7 Strict T2B + 5 Strict L-sit Pullups

Conditioning:
10RDS: 1min on, 1min off
8 T2B + 8 Box jumps (30/24″) + 6 KBS (Russian) (32/24kg)
* For every round not finished in the 1min window a 5cal AB penalty will be added post workout

Accessory:
Banded Bar Bicep Curls: 10-10

June 26th

Strength:
Push Press + Push Jerk + Split Jerk: Build to max for the complex

Conditioning:
20min AMRAP:
400m Run
20 KB Push Press (10L,10R) (24/20kg)
15 Burpees over the KB

Accessory:
2RDS:
30 Band Pull-a-parts
20 Bent over rear delt flys

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