WORKOUT OF THE DAY
October 12th

Weakness Work:
Building off of previous time
21min EMOTM:
1) Dealers Choice 6-8 Reps
2) 50 DU
3) Rest

Rest 2mins

12min EMOTM:
1) 20 KBS (Russian) (32/24)
2) 15 Box Jumps (24/20)
3) :30 sec Plank hold

October 11th

Strength:
FR Lunges: 8-8-8-8 (4 per side, alternating)

Conditioning:
5min AMRAP:
Max Wallballs (20/14) * Testing Piece

Accessory:
Bulgarian Split Squats: 10/10-10/10-10/10
Situps: 1×100

October 10th

Gymnastics:
Weighted Strict Chinups: 5-5-5-5-5

Conditioning:
“Coffland”
FT:
6min Hang Hold (cumulative), when you drop preform 800m Run, 30 Pushups

Accessory:
Pendley Rows: 8-8-8 (Drop singles)

October 9th

Strength:
Back Squats: Every 4mins for 16mins, 10 Reps @70-75%

Conditioning:
5RFT:
15 Medball cleans (20/14)
5 Box jumps (30/24)
50 DU

Accessory:
Cossack Squats: 10-10

October 8th

Strength:
Floor Press: 3RM (wide grip0
Weighted Ring Dips: 6-6-6

3RDS:
2min Max Burpees
Rest 1 min
2min Max S2OH (115/80)
Rest 1 min

Accessory:
BB Skull Crushers (narrow): 12-12

October 6th

Strength:
Build to heavy Hang Power Clean (drop) + Power Clean

Conditioning:
Partners (2)
FT:
21-15-9
Power Cleans (155/105)
T2B
:directly into:
9-15-21
Power Cleans (135/95)
T2B

October 5th

Aerobic Capacity Work:
10min EMOTM:
1) Run 200m, Row 18/15 Cal Row, Bike 15/12 Cal
2) Rest

Rest 5mins

10min EMOTN:
1) Run 200m, Row 15/12 Cal, Bike 12/8 Cal

Rest 5mins

5RDS:
:30 sec max Row or Bike
Rest 1:30

October 4th

Strength:
Seated Strict Presses: 7-7-7-7-7

Conditioning:
FT:
10-20-30
S2OH (95/65)
HR Pushups
KBS (24/20)

Accessory:
Plyo Pushups: 1x ME (45/25s)
KB Z-Press: 30
Banded Tricep Pushdowns: 60

October 3rd

Gymnastics/ Core:
Max L-Sit Hold (box or rig):
2x :30 Banded Side Planks
1x ME Banded Weighted Plank (45/25)

Conditioning:
10-8-6-4-2
Deadlifts (275/205)
400m Run

Accessory:
KB Box Stepups: 10/10-10/10

October 2nd

Open Skill Work:
15mins

Conditioning:
15min EMOTM:
1) 12 Hang Power Snatches (95/65#)
2) 12 Burpees
3) 6 MU

Accessory:
2x Max Effort Strict Pullups
2x 20 Banded Face Pulls
Banded Bicep Curls: 50

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