WORKOUT OF THE DAY
October 27

Strength:
Back Squats: 6-6-6-6-6 @75-80% of 1RM

Conditioning:
FT:
21-15-9
FR Reverse Lunges (155/105#)
T2B

October 26

Strength:
Strict Press: 5-5-5-5-5

Conditioning:
12min AMRAP:
3 HSPU
6 Power Snatches (135/95#)
36 DU

October 25

Conditioning:
FT:
800m run
30 Wallballs (20/14#)
30 Burpees
800m run
20 Wallballs
20 Burpees
800m run
10 Wallballs
10 Burpees

Accessory:
KB Skull Crushers: 10-10-10

October 24

Gymnastics:
Weighted Strict Pullups + Strict T2B: 6X 2 weighted strict pull-ups + 3 Strict T2B
Hollow Rocks: 10-10-10-10-10-10

Conditioning:
20min AMRAP:
10 Pullups
10 S2OH (135/95#)
15 Deadlifts

October 23

Strength:
Front Squats: 5x 3 1/4th

Conditioning:
10min EMOTM:
3 Front Squats (165/115#)
6 Box Jumps (30/24″)

October 21

Barbells For Boobs:
“Grace”
30 Clean & Jerks (135/95#)

October 20

Strength:
Hang Power Snatch: Build to 1RM
5min EMOTM: 3reps @80% of 1RM

Conditioning:
6min AMRAP:
7 Front Squats (115/80#)
25 DU
14 Burpee over the bar

October 19

Conditioning:
30min EMOTM:
1) 20 Wallballs (20/14#)
2) 12 Box jump overs (24/20″)
3) 10 FR Lunges (135/95)
4) 200m run
5) 1 min Rest

October 18

Strength:
Push Jerk+ Split Jerk Complex: Build to max 2 push jerks + 2 split jerks

Conditioning:
“Tabata”
Cal Row
KBS (32/24kg)
Hollow Rocks

October 17

Strength:
KB(2) FR Step-ups: 10-10-10-10

Conditioning:
Every 4mins for 20mins (5 sets)
12 Deadlifts (225/155#)
400m run

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