WORKOUT OF THE DAY
June 25th

Strength:
Back Rack Reverse Lunges: 4×10 (10 per side,no alternating)

Conditioning:
3RFT:
20 FR Lunges (135/95#)
75 DU

Accessory:
2RDS:
10 Cossack Squats
30 Banded GMs

June 23rd

Strength:
High Hang Power Clean: Build to heavy 3rep focusing on cycling from high hang position

Conditioning:
Partners (2)
FT:
60-40-20
HR-pushups
Hang power cleans (135/95#)
Burpees over the bar

June 22nd

Open Skill Work:
15mins

Conditioning:
Every 3mins for 15mins
200m Run
15 OHS (95/65#)
15 C2B

Accessory:
Bent over KB rows: 10/10 – 10/10

June 21st

Strength:
Deficit Sumo Deadlift: Build to heavy not max single (45#s)

Conditioning:
FT:
9-15-21
Deadlift (225/155#)
3-6-9
Box Jumps (30/24″)
30-60-90
DU

Accessory:
Weighted Plate Situps: 40

June 20th

Strength:
Floor Press: 9 total sets, 3 sets wide, 3 sets middle, 3 sets narrow. All at 70%

Conditioning:
4RDS:
1min Max Ring Dips
1min Max Cal Row
1min Max HSPU
1min Max Cal Row
1min Rest

Accessory:
Banded Tricep Extensions: 50

June 19th

Strength:
Front Squats: 5x 3 1 1/4th Squats @65-70%

Conditioning:
7min AMRAP:
5 Squat cleans (185/135#)
10 Burpees to target (6″)

Accessory:
2RDS:
Weighted Cossack Squats: 10
Bulgarian Split Squats: 10/10

June 18th

Gymnastics:
Weighted Strict Pullups: Build to 5RM

Conditioning:
“Helen”
3RFT:
400m run
21 KBS(24/20kg)
12 pullups

Accessory:
Accessory: 2RDS
Band Pull-a-parts: 30
Supinated BB rows: 10

June 16th

Strength:
Build to heaviest set of 3 Deadlifts + 1 Power Clean (without dropping bar)

Conditioning:
Partners (2)
3RFT:
30 Power Cleans (135/95#)
60 Wallballs (20/14#)

Accessory:
Situps: 100

June 15th

Strength:
Narrow Grip Floor Press: Build to 1RM

Conditioning:
20min EMOTM:
1) 20/16 Cal row
2) 12 HSPU
3) 15 T2B
4) 1min Rest

June 14th

Strength:
Back Squat: Build to 3RM aiming for 87%-90%+

Conditioning:
FT:
21-15-9
Front Squats (155/105#)
400m Run

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