WORKOUT OF THE DAY
C/D

C)

Strength:

Strict L-Sit Chin-ups: 5x 3-5 w/ 2 sec pause at the top

Superset w/ 6 Half Kneeling WB Tosses (per side0

Conditioning:

20min “Death By”

10 DU + 1 T2B

Add 1 T2B every round until failure,

once you fail start over with the DUs + Ring Dips now

same format, once you fail your workout is over

 

D)

Strength:

FR Deficit Lunges: 4x 10/10 (45lb plate)

Conditioning:

3x

12-10-8

Front Squats (135/95)

BFB

Work/Rest 1:1

A/B

A)

Conditioning:

3RDS:

10min AMRAP:

1,500/1,200m Row

in remaining time amrap

6 Burpees over the rower

8 Air Squats

10 Situps

Rest 2 mins and Repeat 

Accessory: 

Dead Bugs (with foam roller) 3x 10 (per leg)

 

B)

Strength:

Strict Press: 5×5 w/ 2 sec pause in FR and Lockout

Conditioning:

6min AMRAP:

6 DB PC&J (2) (50/35’s)

2 Wall Walks

6 Box Jumps (30/24)

Rest 3 mins

FT:

21 Box Jumps (36/30)

w/ EMOTM 5 DB Hang PC&J

E/F

E)

Strength:

Power Cleans: 4x 3 (drop singles w/ 2 sec pause in catch)

Then

Build to heavy 3 rep Power Cleans (drop singles)

Conditioning:

10min EMOTM:

1)10 Power Cleans (155/105)

2)10 BFB

Accessory:

3x 10-15 YTW’s

 

F)

Strength:

Strict Pullups: 3×3 w/ 3 sec pause at top

Bent Over KB Rows: 3x 12

Conditioning:

FT:

30 Strict Pullups

w/ EMOTM 10 Front Squats (115/80)

Rest 2 mins

60 C2B/ PU

w/ EMOTM 10 FR Lunges 

Rest 2 mins

30 MU

w/ EMOTM 10 Thrusters 

C/D

C)

Strength:

3x 2 Push Jerks (2 sec pause in catch) + 2 Jerk Balances 

Then

Build to max Push Jerk + Split Jerk

Conditioning:

7RDS:

300/200m Row

8 Burpees over the rower

4 Wall Walks

 

D)

Conditioning:

20min AMRAP:

Teams or 2/3

160 Cal AB

300 DU

Max Over / Unders in remaining time

Rest 3mins

20min AMRAP:

75 Over / Unders

300 DU

Max Cal AB in remaining time

  • 1 person working at a time
A/B

A)

Strength:

Back Squat: 5×3 @88-90%

Conditioning:

5RDS:

20 WB (20/14)

15 T2B

10 Pistols

 

B)

Strength:

4RDS: (NFT)

20 Banded KBS (R)

:40 sec side plank (per side)

Then

3RDS:

20 Bent Over Rear Delt Flys

15 Scap Pushups

Conditioning:

10min AMRAP:

10 Renegade Rows (no pushups)

15 Box Jump Overs (24/20)

10 DB HPC

30 DU

E/F

Conditioning:

FT:

500-400-300-200-100m Row

15-12-9-6-3 Box Jump Overs (30/24)

15-12-9-6-3 Weighted Sit ups (45/24)

@22mins

3RDS:

350/250m Row

10 Ring Dips

1min Plank

 

F)

Strength:

Build to heavy 3 position Power Snatch

Then

Build to heavy Hang Squat + Low Hang Squat Snatch

Conditioning:

Every 2mins for 12mins:

5 Squat Snatches (155/105)

100m WB Run (20/14)

*if you cant complete a round in the time frame then your workout is over 

C/D

C)

Strength:

Seated Arnolds Press: 3x 12

Seated DB Seesaw Press: 3x 10/10

Palms facing in on DB heads Pushups: 3x 12-15

Conditioning:

3RDS:

100 DU

400m Run

w/ Every time you mess up or break preform 8 HR-Pushups

 

D)

Strength:

Front Squats: 6x 2 (re rack +10 sec)+ 2 (re rack +10 sec) + 2 reps @70-75%

Conditioning:

5min AMRAP:

10 FS (115/80)

10 C2B

Rest 2 mins

5min AMRAP:

4 BFB

6 FR Lunges (135/95)

8 Pullups

A/B

A)

Strength:

Sumo DL: Build to mod/ heavy 5 rep

Heel Walk out & Backs: 3x 5

Conditioning:

FT:

60 DB Box Step Ups (24/20)(50/35)

W/ Every 2mins 10 BBJO (24/20) (starting with this)

 

B)

Strength:

L-Sit Holds: 3x :30 sec

Half Kneeling WB Tosses: 3x 10/10

S/A Ring Rows: 3x 5-8 (per arm)

Conditioning:

FT:

10-8-6-4-2

Cal Row

T2B

HPC (135/95)

Rest 2 mins after then

4-6-8-10

Back Up

E/F

E)

Strength:

5x 3 Strict C2B (supinated) + Max Strict Chin Ups

Rest 2 mins after each set

Conditioning:

FT:

20/16 Cal AB

100 DU

10 BMU / 15 C2B

30 Box jump overs (24/20)

10 BMU

100 DU

Accessory:

Banded Hammer Curls: 2x 40

Bent Over Rear Delt Flys: 2x 20

F)

Strength:

Every 2mins for 6 sets, 5 Push Presses ( from ground, building up)

Conditioning:

3RDS:

20 KBS (A) (32/24)

200m Run

Into

15 Double DB Push Press (50/35)

200m Run

C/D

C)

Strength:

Back Squats: 5x 2 pause + 3 regular

Conditioning:

2RDS:

10 Curtis P’s (155/105)

15 Deadlifts

30 Situps

D)

Conditioning:

15min EMOTM:

1)250/200m Row

2)10 Burpees over the rower

3):20 sec per side , side plank hold

Rest 3mins

FT:

800/650m Row

20 Burpees over the rower

400m Run

Accessory:

Star Plank Holds: 2x :30 sec

Seated Banded Face Pulls: 2x 40

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