WORKOUT OF THE DAY
A/B

A)

Strength:

Split Jerks: 3×3 w/ pause in dip

Split Jerks: Build to heavy 2 rep

Conditioning:

10min AMRAP:

15 C2B

6 DB Box Step Overs (50/35)(24/20)

3 Wall Walks

 

B)

Conditioning:

20min EMOTM:

1) 15/12 Cal Row

2) 40 DU + 10 Air Squats

Accessory:

3RDS:

40 Russian Twists

40 Banded Hammer Curls

E/F

E)

Strength:

Power Snatch: 10mins to build to heavy single

10min EMOTM:

3 TNG Power Snatches (heavy as possible)

Conditioning:

8min AMRAP:

3 C&J (155/105)

6 S2OH

200m Run

 

F)

Strength:

Weighted Lateral Step-ups: 3x 8/8 (24/20)

Bulgarian Split Squats or BB (BR) Split Lunges: 3x 12-15 per leg

Conditioning:

2RDS:

30 DB (1) Weighted Step Ups (24/20) (50/35)

30 Ring Pushups

15 Goblet Squats

15 HR-Pushups

C/D

C)

Strength:

Bent over Rows: 3x 15/15

Reverse Curls: 3x 20-30

Russian Twists: 3x 30

Conditioning:

5RDS:

10 Double KB DL (32/24)

15/12 Cal Row

Accessory:

BB Bicep Curls: 1xME

 

D)

Strength:

Tempo Back Squats: 5×5 @70%+ (3 down, 2 bottom, o up, 1 top)

Conditioning:

3x 3RDS w/ 1 min rest after 1 full set of 3 rds:

3 Burpee BMU

6 Box Jumps (30/24)

9 Wall Balls (24/20)

 

A/B

A)

Conditioning:

Every 6mins for 30:00mins (5 sets)

400m run

20 KBS (32/24) (Russian)

50 DU

Accessory:

2/3RDS

40 Band pull-a-parts

10 LU Raises

 

B)

Strength:

Floor Press: Build to 5RM

4 Sets:

5 Weighted Ring Dips w/ 3 sec pause at lockout

5 Plyo Pushups (Max height)

Conditioning:

FT:

21-15-9

BBJO (24/20)

30-20-10

T2B

E/F

E)

Strength:

Low Hang Power Clean: Build to heavy 2 rep

Power Clean: Build to heavy 2 rep TNG

Conditioning:

3RDS:

10 Power Cleans (135/95)

10 BFB

3RDS:

5 Power Cleans (185/135)

5 BFB Tuck Jumps

 

F)

Strength:

Pause Front Squat: Build to heavy 1 rep

FR Elevated Reverse Lunges: 2x 10/10

Conditioning:

FT:

21-15-9

Thrusters (95/65)

Pullups

Rest 2mins

FT:

25 Thrusters (45/35)

25 Front Squats

C/D

C)

Strength:

Banded Hammer Curls: 2x 30

Supinated Bent Over Rows: 5×10

*Superset with 5x 10-15 Weighted Situps

Conditioning:

FT:

20 Renegade Rows (w/ pushup)

Then 3RDS

15 HR Pushups

75 DU

Then

20 Renegade Rows (no pushup)

 

D)

Strength:

Strict Press: Build to heavy 1 rep

Strict Press: 3x ME @70% of ^

*Superset with 3x 15 Bent Over Rear Delt Flys

Conditioning:

14min EMOTM:

1) 10 T2B + 6-8 Box Jumps (30/24)

2) 15 Wall Balls (20/14)

A/B

A)

Strength:

8min EMOTM:

1 Power Snatch + 1 Hang Squat Snatch

Conditioning:

5RDS:

5 Power Snatches (135/95)

10 Box Jump Overs (24/20)

5 Power Snatches

200m Run

 

B)

Strength:

Pause Back Squats: 3×3 (heavy)

Back Squats: 2x 10 @60-65%

Conditioning:

3RDS:

30/22 Cal Row

20 Walking Lunges (50/35’s)

10 Burpees over the DB

E/F

E)

Strength:

12min EMOTM:

1) 20 KB Side Bends (L)

2) 20 KB Side Bends (R)

3) 20 Hollow Rocks (weighted if possible)

4) 6 Box Jumps (36/30)

Conditioning:

Every 10mins for 20mins

1,000/850m Row

800m Run

 

F)

Strength:

6min EMOTM:

5 Back Squats @65% +

Rest 2mins

4min EMOTM:

3 Back Squats @75%+

Conditioning:

5RDS:

12 FR Lunges (135/95)

4 Wall Walks

1:1 Work/Rest

C/D

C)

Strength:

BR or FR Weighted BB Step Ups (20″): 5x 8/8

Conditioning:

FT:

21-15-9

Deadlifts (185/135)

400m Run

 

D)

Strength:

15-12-9-6-3

Louie Pushups

BB OH Tricep Extensions

Pause Banded Tricep Extensions

Conditioning:

3RDS:

5 Burpee Muscle Ups

10 Hang Power Cleans (185/135)

15 Burpees Over The Bar

 

 

A/B

A)

Strength:

Strict Press: 3×5

KB Shoulder Press (S/A): 3x 8-10 (palms on bottom of KB pressing OH)

Conditioning:

8min AMRAP:

3 Devils Presses (50/35’s)

6 BBJO (30/24)

9 Double DB Push Presses

 

B)

Strength:

Pause Strict Chin Ups: 5×4 (3 sec pause)

Super set with 5×10 Heel Tap over KB

Conditioning:

FT:

30 Strict Pullups

*Every time you break preform 40 DU

50 T2B

Every time you break preform 12 Wall Balls (20/14)

 

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