WORKOUT OF THE DAY
February 20th

Strength:
Sumo Deadlift: Build to 3RM

Conditioning:
5RDS:
1min Max Cal Row/Bike
1min Max Weighted Step ups (24/20″) (24/20kg)
1min Rest

Accessory:
Nordic Hamstring Curls: 3x 6-10

February 19th

Strength:
Strict Press: 7-7-7-7 @70%
Weighted Ring Dips: 8-8-8

Conditioning:
16min AMRAP:
21 Burpees
15 T2B
9 S2OH (165/115)

Accessory:
2RNFT:
12 KB Z-Presses
20 Banded Tricep Extensions

February 18th

Strength:
Clean: Build to 2RM TNG (power or squat)

Conditioning:
FT:
75 DU
10 Squat Cleans @80% of 1RM
75 DU
8 Squat Cleans
75 DU
6 Squat Cleans

Accessory:
2RNFT:
15 Standing W’s
16 Weighted Jumping Lunges

February 16th

Gymnastics:
Weighted Strict Chin-ups: 4x 3 heavy weighted (drop) + 4 unweighted

Conditioning:
Partners (3)
12RFT:
20/16 Cal Row
30 HR Pushups
*Partner 1 completes row then moves on to pushups, once 15 reps are completed the other teammates are allowed to assist partner 1 on finishing the rest of the Pushups. Once the 30 total HR Pushups are completed partner 2 begins rowing. Once 4RDs per person is completed the workout is over

February 15th

Strength:
Front Squat Complex: 5x 2 pause squats (3 sec) + 2 regular squats @70-75%

Conditioning:
2RFT:
50 Wallballs (20/14)
10 Box Jumps (30/24)
25 Thrusters (75/55)
10 Box Jumps

February 14th

Strength:
Snatch: Build to 3rm TNG (anyhow)

Conditioning:
Partners (2)
FT:
30 Power Snatches (155/105)
30 T2B
30 Squat Cleans
30 T2B

Accessory:
Standing W’s: 12-12
Then
8RDS::30 sec side Plank, switch sides every 30sec until 8 full sets (4 per side are completed)

February 13th

Open Skill Work:
15mins

Conditioning:
30min EMOTM
1) 60 DU
2) 18/15 Cal Row
3) 15 Situps
4) 10 FR Lunges (165/115)
5) Rest

February 12th

Strength:
Wide Grip Floor Press: Build to 12 rep max (start @50% of 1RM)
Ring L-Sit Holds: 2x :30sec

Conditioning:
Every 3mins for 15mins (5RDS)
20 Burpees to Target (6″)
6 MU (Ring or Bar)

Accessory:
2RNFT:
30 Banded Tricep Extensions
15 Scap Pushups

February 11th

Strength:
Back Squats: 7-7-7-7 @70%

Conditioning:
3RFT:
15 Hang Power Cleans (115/80)
15 OHS
15 Deadlifts

Accessory:
Tempo Double KB FS: 10-10 (3 down, 1 bottom, 0 up, 0 top)
X-Band Pull-a-parts: 30-30

February 9th

Strength:
Lateral Weighted Step Ups: 10/10-10/10-10/10 (24/20)

Conditioning:
Partners (2) “I go you go”
20min AMRAP:
6 Burpee Box Jump Overs (24/20)
8 KB Step Overs (24/20) (1 KB)
6 C2B

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