WORKOUT OF THE DAY
April 18th

Strength:
Back Rack Reverse Lunges from plate deficit: 10-10-10-10 (10 per side)

Conditioning:
6min EMOTM:
10 OHS (95/65#)
4min EMOTM:
8 Power Snatches (95/65#)

Accessory:
50 Bent over rear delt flys (5/2.5#0

April 17th

Strength:
Floor Press: Build to 3RM

Conditioning:
4RDS:
1min Max MU
1min Rest
1min Max Burpee Box jump overs (24/20″)
1min Rest
1min Max DU
1min Rest

April 16th

Strength:
Clean Complex: Build to max for complex, High hang squat clean + Low hang squat clean (almost mid shin)

Conditioning:
3RFT:
15 C&J (135/95#)
400m Run

Accessory:
2RDS:
20 Bent over Y’s
40 Band Pull-a-parts

April 13th

Strength:
Hang Power Snatch: 3-3-3-3-3

Conditioning:
20min AMRAP:
10 Hang power snatches (115/80#)
:30 sec L-Sit hold
400m Run
Rest 1:30 after each round

Accessory:
2RDS
12 Cuban Presses
24 Scap Push-ups

April 12th

Strength:
Back Squat: Build to 1RM
Back Squat: 8 @80% of 1RM

Conditioning:
FT:
30 FS (185/135#)
*EMOTM 4 Burpees to target (6″)

Accessory:
Later Box Step Ups: 10-10 (10 per side then switch)

April 11th

Open Skill Work:
15 mins

Conditioning:
21min EMOTM:
1) 5 HSPU + 30 DU
2) 15/12 cal row
3) 15 KBS (Russian) (32/24kg)

April 10th

Strength:
Split Jerk: Build to 1RM

Conditioning:
FT:
30-20-10
S2OH (115/80#)
T2B
10-8-6
Box Jumps (30/24″)

Accessory:
Half Kneeling DB Strict Press: 10-10 (all 10 on 1 side then switch arms and knee)

April 9th

Strength:
Power Clean: Build to a 2RM TNG

Conditioning:
4RFT:
15 SDLHP (95/65#)
10 Burpees over the bar
200m Run

Accessory:
Bent over KB rows: 8-8-8 (8 per side then switch)

April 7th

Conditioning:
Partners (2)
10RFT (each)
6 Bar facing burpees
8 Deadlifts (205/145#)
12 Wallballs (20/14#)
* one person completes full round then switch

April 6th

Strength:
Strict Press w/ Banded KBS: 10-10-10-10

Conditioning:
Every 2:00min for 10:00mins (5 sets)
10 Hang power cleans (135/95#)
10 S2OH

Accessory:
“Tabata” Pushups

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