WORKOUT OF THE DAY
December 9th

Strength:

Power Clean + Push Press: Build to heavy 1 rep

Sphinx Pushups: 10-10-10

Conditioning:

FT:

21-15-9

Burpees over the bar

Power Cleans (135/95)

Rest 2 mins

12-9-6

HSPU

Burpees to Target

Accessory:

Banded Tricep Extensions: 30-30

December 7th

Strength:

Dead Lift: Build to heavy one rep

Conditioning:

Partners (2)

3RFT:

22 Dead Lifts (225/155)

16 Box Jumps (30/24)

100m KB Farmers Carry (32/24)

December 6th

Strength:

Floor Press: 5x 5(w) + 5(M) + 5(N) = 1 set @60%+

Ring Dips: 6-6-6 w/ 5sec hold at turnout

Heel Tap Over KB: 3x 10 + :30sec Hollow Rock Hold

Conditioning:

6min AMRAP:

3/3 SA KB S2OH (32/24)

3 MU

Accessory:

Diamond Pushups: 12-12

December 5th

Strength:

Hang Power Snatch: 10mins to build to heavy one rep

Rest 2mins

Hang Power Cleans: 10mins to build to heavy one rep

Conditioning:

FT:

800m Run

30 HPC @70% of ^

400m Run

Accessory:

Super Set (2Rds)

30 Banded Face Pulls

20 Weighted Lateral Shoulder Raises

December 4th

Strength:

Tempo Back Squats: 5-5-5-5-5 (5 down, 1 bottom, 0 up, 1 top) @65%+

Conditioning:

15min EMOTM:

1) 8 Full BBJO (24/20)

2) 15 Wall balls (20/14)

3) 20 Russian Twists (25/10)

Accessory:

Lateral Weighted Step Ups: 8/8-8/8

December 3rd

Gymnastics:

L-Sit Pullups: 3x ME

Conditioning:

3RFT:

40 DU

20 T2B

40 DU

20 FR Lunges (115/80)

Accessory:

Supinated BB Rows: 10-10

Banded Bent Over KB Rows: 12/12-12/12

December 2nd

Strength:

Strict Press: 3-3-3-3-3

Deficit Plyo Pushups: 10-10-10

Conditioning:

5Rds: 2mins on, 2mins off

30/22 Cal Row/ Bike

10 Strict Presses (95/65)

Accessory:

Banded Tricep Extensions: 30-30

November 30th

Strength:

Back Squat: Build to heavy 2 rep

Conditioning:

FT:

30 Back Squats (BW)

30 Bar Facing Burpees

90 DU

30 Bar Facing Burpees

30 Back Squats

November 29th

Strength:

Weighted Chin Up: Build to 1RM

Conditioning:

2RDS:

10 Strict Pullups

10 Power Snatches (155/105)

into

2RDS:

15 C2B

10 Power Snatches (135/95)

into

2RDS:

5 MU

10 Power Snatches (115/80)

Accessory:

Reverse Curls: 10-10

Upright KB Rows: 15-15

November 27th

Conditioning:

Every 10mins for 30mins

From 0:00-10:00

3RDS:

30/22 Cal Row/Bike

15 Burpees over the erg

From 10:01-20:00

FT:

50-40-30 Situps

30-20-10 Deadlifts (185/135)

From 20:01-30:00

5RFT:

10/10 Half Kneeling Medball Lateral Wall Toss (20/14)

20 Wall balls

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