WORKOUT OF THE DAY
August 28

Gymnastics:
Weighted Strict Pull-ups: 4-4-4-4-4 w/ 3sec pause with chin above bar

Conditioning:
5RFT:
20 KBS (32/24kg)
50 DU
1min Rest after round

Accessory:
Bent over KB rows: 8-8-8

August 26

Conditioning:
Partners (2)
3RFT:
800m run
40 FR lunges (135/95#)
400m run
40 Deadlifts (185/135#)

August 25

Strength:
Power Snatch: 15mins to build to 1RM

Conditioning:
10min EMOTM:
5 Power Snatches (135/95#) + 8 T2B

August 24

Strength:
Front Squat: 6-6-6-6-6

Conditioning:
FT:
12-9-6
Front Squats (185/135#)
Bar Facing Burpees
C2B

August 23

Strength:
Floor Press: 8-8-8-8
Strict Ring Dips: 8-8-8-8 w/ 2second pause at lockout

Conditioning:
15min EMOTM:
1) 18/15 Cal row
2) 18/15 Pushups
3) 15 Box Jumps

August 22

Conditioning:
20min AMRAP:
12 Deadlifts (225/155#)
30 Wallballs (20/14)
50 DU
200m Run

Accessory:
Front Rack Reverse Lunges off of plate (45): 10-10 (10 per side, not alternating)
Hollow Rocks: 20-20

August 21

Strength:
Push or Split Jerk: Every 90 seconds for 10 sets 1 jerk building to max

Conditioning:
FT:
20 HSPU
30 Hang power snatches (95/65#)
30 Burpee over the bar
30 Hang power snatches
20 HSPU

August 19

Conditioning:
Partners (2) FT:
22-16-10
Squat Cleans (135/95#)
Pullups

18-14-10
Squats Cleans (165/115#)
C2B

14-10-8
Squat Cleans (185/135#)
C2B

8-6-4
Squat Cleans (205/145#)
MU

August 18

Conditioning:
18min EMOTM:
1) 15/12 Cal row
2) 10 Burpee Box Jump Overs (24/20″)
3) 12 KBS Russian (32/24kg)

Accessory:
Lateral KB FR Stepups: 8-8-8

August 17

Strength:
Every 2mins for 12mins (6 sets)
1 low hang snatch + hang snatch + 2 OHS

Conditioning:
10RFT:
8 OHS (115/80#)
12 Situps

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