WORKOUT OF THE DAY
June 29th

Open Skill Work:
KB Snatches

Conditioning:
Partners (2) FT:
40 Deadlifts (225/155)
40 Pullups
30 Deficit HSPU (45/25s)
30 Pullups
20 Thrusters (135/95)
20 Pullups
10 KB Snatches (each side, both partners)
10 Pullups

June 28th

Strength:
Hang Power Clean: 5RM

Conditioning:
6RDS: 1:30 on 1:30 off
300/200m Row
Max Power Cleans (165/115) in remaining time

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

June 27th

Strength:
Banded Ring Pushups w/ turn out: 15-15-15
Ring Dips: 10-10
KB Flys: 12-12

Conditioning:
3RFT:
15 Burpees to Target (6/4″)
20 Situps
200m Run

Accessory:
OH DB Tricep Extensions: 15/15-15/15

June 26th

Strength:
Back Squat: Build to heavy 2 rep @85%+

Conditioning:
Every 2mins for 10mins:
10 FR Lunges (115/80)
15 Wall Balls (20/14)

Accessory:
Nordic Hamstring Curls: 2x 6-8

June 25th

Skill:
5min EMOTM:
1-4 MU or 6-10 C2B/PU

Conditioning:
20min EMOTM:
1) 15 T2B
2) 15 Box Jumps (24/20)
3) :35 sec Banded Plank
4) 50 DU

Accessory:
BB Banded Bicep Curls: 10-10-10

June 24th

Strength:
Drop Snatches: 3-3-3
3 Position snatch: 15 mins to build to heavy set (HH,H,G)

Conditioning:
30 Squat snatches (135/95) FT:
*EMOTM 5 Bar Facing Burpees

Accessory:
Scarecrows + Rotations: 12-12

June 22nd

Strength:
Weighted Strict Chin ups: 12mins to build to heavy 3 rep
Weighted Ring Dips: 12mins to build to heavy 3 rep

Conditioning:
Partners (2)
In a 4min window complete:
20 HSPU
30 Cal Row
75 DU
If completed in 4mins rest the remaining time and repeat again every 4mins until you can no longer complete the reps in the 4min window. (20 min Cap)

June 21st

Strength:
Back Rack Forward Lunges: 10-10-10-10 (total)
Banded Planks: 3x 1:00min

Conditioning:
Every 2mins for 12mins (6 sets)
10 Deadlifts (225/155)
8 Box jumps (30/24)
12 Situps

Accessory:
Split Lunges: 8/8-8/8

June 20th

Strength:
Floor Press: 12-12-12 (Narrow Grip)
Russian Dips: 8-8-8

Conditioning:
FT:
21 Burpees to Target (6/4″)
15 Power Snatches (115/80)
15 Burpees
12 Power Snatches
9 Burpees
9 Power Snatches

Accessory:
2RDS:
35 Banded Tricep Extensions
20 Scap Pushups

June 19th

Strength:
Front Squats: 5x 3 reps (re rack and rest :20-:30sec) + 3 reps @75%+

Conditioning:
FT:
600m Run
50 Thrusters (45/35)
400m Run
30 Thrusters
200m Run
10 Thrusters

Accessory:
KB Lateral Box Step Ups: 10/10-10/10

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