WORKOUT OF THE DAY
May 2nd

Aerobic Capacity:
Every 8mins for 40mins:
500m Row
400m Run
30 Box Jumps (24/20)

Accessory:
Banded Good Mornings: 60
Stretch!

May 1st

Strength:
Every 2mins for 10mins (5 sets) 5 TNG Power Cleans starting @60% and Building up

Conditioning:
5min EMOTM:
5 Power Cleans (155/105) + 3-5 MU

Rest 3mins

3RFT:
10 Strict Pullups
15 Deadlifts (155/105)

April 30th

Core:
Ring Plank Hold: 3x :45sec
Side Plank Holds: 8x :35sec (switching sides back and forth)
Banded Situps: 30

Conditioning:
Flight Simulator v2″
10-20-30-40-50-40-30-20-10 DU
10-9-8-7-6-7-8-9-10 Burpees to Target (6″)

Accessory:
Band Pull-a-parts: 30-30
Bent Over Rear Delt Flys: 20-20

April 29th

Strength:
Pause Front Squats: 2-2-2-2-2 @75-80% (3 sec pause)

Conditioning:
5RFT:
15 Front Squats (75/55)
15 Push Presses
15 T2B

Accessory:
Barbell Bulgarian Split Squats: 10/10-10/10 (back foot on ground)

April 27th

Strength:
Weighted Ring Dip: Build to heavy 1 rep

Conditioning:
Partners (2) “Double Amanda”
FT:
18-14-10
Muscle ups
Squat Snatches (135/95)

April 26th

Open Skill Work:
15mins

Conditioning:
5RFT:
10 SDLHP (95/65)
Box Jump Overs (24/20)
15 KBS (32/24)
Rest 1 min after each round

Accessory:
3RDS:
35 Banded Face Pulls
10 Bent over Y’s
15 Scap Pushups

April 25th

Gymnastics:
Weighted Strict Pullups: 5-5-5-5-5 w/ 3 sec hold at top

Conditioning:
21min EMOTM:
1) 12 T2B
2) 12 OH Lunges (95/65)
3) :30sec Plank Hold

Accessory:
Supinated BB Rows: 12-12

April 24th

Strength:
Front Squats: 5-5-5-5-5 @70%

Conditioning:
FT:
10-8-6-4-2 Squat Cleans (185/135)
200m run after each set

Accessory:
3RDS:
Lying on side lateral raises 20 reps per arm
Bent over rear delt flys 20 reps
(Super set)

April 23rd

Strength:
Floor Press: 4x 5 reps (wide), 5 reps (middle), 5 reps (narrow). Quickly re racking the bar only to switch grips then continue, no rest between grips @50%+
Ring L-sit Hold: 2x:30sec

Conditioning:
4RDS: 2mins on, 2mins off
15 BBJO (24/20
Max Cal Row/Bike in remaining time
*Score is lowest set of cals

Accessory:
Banded Tricep Extensions: 60

April 22nd

Strength:
Front Rack Reverse Deficit Lunges: 10/10-10/10-10/10 (45/25)

Conditioning:
FT:
30-20-10 Deadlifts (185/135)
21-15-19 C2B
75-75-75 DU

Accessory:
Sumo Stance Good Mornings: 12-12

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