WORKOUT OF THE DAY
December 28th

Gymnastics:
Weighted Strict Pull-up: Build to heavy single
Weighted Strict Chin-upL Build to heavy single

Conditioning:
7RFT:
10 C2B
15 Thrusters (45/35)
10 HR-Pushups

Accessory:
BB Bicep Curls: 10-10-10

December 27th

Strength:
Sumo DL: Build to heavy 5 rep

Conditioning:
5 Sets, 1:30 on 1:30 off
5 Deadlifts (275/205)
Max Calorie Row/Bike

Accessory:
Situps: “Tabata”

December 26th

Strength:
Split Jerk: Build to heavy 3 rep

Conditioning:
10min EMOTM:
1) 10 S2OH (135/95) + 10 Box Jumps (24/20)
2) 50 DU

Accessory:
3RNFT:
15/15 KB Rows
12 Bradford Presses
30 Banded Tricep Extensions

December 24th

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

Conditioning:
FT:
21-15-9
Front Squats (135/95)
Burpees to target (6″)
KBS (32/24)

Accessory:
Weighted Good Mornings: 10-10

December 22nd

Conditioning:
12 Days of Xmas:
1) Wall Walk
2) Box Jumps (30/24)
3) Thrusters (115/80)
4) Deadlifts
5) Burpee over the bar
6) Strict Pullups
7) Push Press
8) Front Squats
9) HR-Pushups
10) Burpee Tuck Jump
11) MU
12) FR Lunges (12 per leg)

December 21st

Strength:
Hang Power Clean & Jerk: Build to 3RM

Conditioning:
FT:
1,000m Row
30 HPC & Jerks (135/95)

Accessory:
2RNFT:
20 Front Raises
20 T Raises
10 Bent over Y’s

December 20th

Open Skill Work:
15mins

Conditioning:
30min EMOTM:
1) 10 Burpees to target
2) 15 Deadlifts (185/135)
3) 10 Bar Facing Burpees
4) :30 sec Banded Plank Hold
5) 8 Box Jumps (30/24)

December 19th

Strength:
Floor Press: 9-9-9-9-9-9 (3 reps wide grip, into 3 middle, then 3 narrow grip) = 1 set

Conditioning:
5RFT:
50 MU
10 FR Lunges (135/95)
50 DU

Accessory:
2RNFT:
15 Ring Dips with 2 sec hold + turn out at lock out position
15 Bent over KB Rows

December 18th

Strength:
Every 1:30 for 6 sets, 3 Squat Snatches. Building up every set (not TNG)

Conditioning:
“Tabata”
Cal row/Bike
KBS (32/24)
Directly into 50 Weighted Situps (45/25) FT:

December 17th

Strength:
Back Squats: 5×4 1/14th @60-70%

Conditioning:
“Karen”
FT:
150 Wallballs (20/14)

Accessory:
Cossack Squats: 8-8-8

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