WORKOUT OF THE DAY
January 13

Conditioning:
Partner “Hansen”
5RFT:
30 KBS (32/24kg)
30 Burpees
30 Weighted sit-ups (45/25#)
* 1 partner works at a time

January 12

Strength:
Back Squats: 5×3 1 1/4 squats @70%+

Conditioning:
10min AMRAP:
4 MU
12 Goblet Squats (32/24kg)
:30 sec Rest

Accessory:
FR Reverse Lunges From Deficit: 10-10

January 11

Strength:
Strict Press: 4-4-4-4 @75-80%
Push Press: 4-4-4-4 @75-80%

Conditioning:
5RFT:
10 Hang power snatches (95/65#)
10 HR Pushups

January 10

Open Skill:
15 minutes

Conditioning:
30min EMOTM:
1) 12 T2B
2) 15 Box jumps (24/20″)
3) 18/15 Cal Row
4) 10 Deadlifts (225/155#)
5) 1 min Rest

January 9

Strength:
Power Clean: Building to 1RM

6min EMOTM:
1 Power clean @85% of 1RM

Conditioning:
FT:
21-15-9
Power Cleans (135/95#)
HSPU
* This workout will be retested prior to The Open

January 8

Strength:
Front Squats: 10-10-10 @70%

Conditioning:
FT:
15-12-9-6-3
Front Squats (155/105#)
Burpees
5-4-3-2-1
Box jumps (30/24″) after each set

Accessory:
3RDS
Single leg KB deadlift 6/6 (holding KB in each hand)

January 6

Strength:
Snatches: Every 1:30 for 8sets, 2 reps
Min 1-2 @70%
Min 3-4 @75%
Min 5-8 @80%

Conditioning:
“Death By” 15mins
Power Snatch (115/80#)
T2B

*when fail to complete a round, drop back 3 intervals and try to complete rest of the time at that rep scheme

January 5

Open Skill Work:
15mins

Conditioning:
5min AMRAP:
8 Deadlifts (225/155#)
50 DU

Rest 5mins

5min AMRAP:
15 Wallballs (20/14#)
15 Situps

Accessory:
Good Mornings: 5-5-5

January 4

Gymnastics:
Weighted Strict Pullups: 4-4-4-4-4 (go slightly wider grip than normal)
Ring Dip: Build to 1RM

Conditioning:
20min AMRAP:
3 MU
6 Box jumps (30/24″)
9 KBS (32/24kg)
:30 Sec Rest

Accessory:
30 KB skull crushers (AFAP)

January 3

Strength:
Back Squats: 3-3-3-3-3-3 @85%

Conditioning:
FT:
100 Burpees over the bar
*With EMOTM 3 Squat cleans (165/115#)

1 2 3 4 5 6 130