WORKOUT OF THE DAY
September 1st

Strength:
Snatch Complex: Build to heaviest set of 1 hang snatch high pull + hang power snatch + hang snatch high pull + hang power snatch (must be unbroken)

Conditioning:
Partners (2) “You go, I go AMRAP”
20min AMRAP
10 Hang power snatches (115/80#)
200m Farmers Carry (32/24kg)

August 31st

Strength:
Back Squats: 5-5-5-5-5 @80% 10-10 @70%

Conditioning:
5min AMRAP:
8 Deadlifts (185/135#)
6 Burpees over the bar
24 DU

Accessory:
Lateral High box step ups: 8/8-8/8
Banded Good mornings: 40-40

August 30th

Strength:
Every 3mins for 15mins:
3 Strict C2B + 3 Strict Pullups w/ 3 sec hold at top + 8 Medium Grip Floor Press @60-65%

Conditioning:
FT:
21-15-9
T2B
KBS (32/24kg)
HR-Pushups

Accessory:
KB Skull Crushers: 50

August 29th

Aerobic Capacity Work:
FT:
3k Row
Rest 3mins
1 Mile run

Accessory:
2RFQT:
:30 sec L-sit hold
6/6 Heel taps over KB
1min Banded Plank hold

August 28th

Strength:
FR Reverse Deficit Lunges: 10/10-10/10-10/10-10/10

Conditioning:
10min EMOTM:
4 Front Squats (155/105#) + 6 Pullups + 20 DU

Accessory:
Good Mornings: 10-10
Then
RDL: 15-15

August 27th

Strength:
Push Press: Build to 1RM
Push Press: 1×10 @70% of 1rm

Conditioning:
3RFT:
10 Hang power clean & Jerks (135/95#)
20 Burpees

Accessory:
KB Z-Press: 10/10-10/10 + :30sec hold after last rep
Band Pull-a-parts: 40-40

August 25th

Strength:
Deficit Deadlift: Build to heavy not max 1 rep off 45lb plate

Conditioning:
Partners (2)
3RFT:
40 Deadlifts (225/155#)
120 DU
400m Run with Med ball (20/14#)

August 24th

Strength:
Push Press: Build to heavy 3 rep with 2 sec pause in dip and 2 sec pause at lockout of each rep

Conditioning:
12min AMRAP:
3 S2OH (185/135#)
6 Bar Facing Burpees
3 MU

Accessory:
Half Kneeling KB Press: 10/10-10/10-10/10
BTN Strict Press (clean grip): 1×30

August 23rd

Weakness Work
Pick 1 movement,
10min EMOTM:
3-6 reps of selected movement

Conditioning:
FT:
1000m Row
30 Power Cleans (135/95#)
400m Run

Accessory:
Bent over Y’s: 12-12
X Banded Pull-a-parts: 15/15-15/15

August 22nd

Strength:
Front Squat Complex: Build to max of 1 pause squat (3 sec) + 1 11/4th Squat + 1 Regular Squat

Conditioning:
5min EMOTM:
7 Front Squats (165/115#)
35 DU
Rest 5mins
5min AMRAP:
15 Wallballs (20/14#)
15 Situps

Accessory:
2RDS:
1min Banded Plank Hold
20 FR KB Reverse Lunges (10 per side alternating)

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