WORKOUT OF THE DAY
C/D

C)

Strength:

Deadlift: Build to heavy 2 rep

Conditioning:

3RDS:

15 Box Jumps Overs (24/20)

15 KB Deadlifts (32/24)

Rest 2 mins

30 KB Lunges (32/24)

w/ EMOTM 6 Box jump overs

 

D)

Quality:

5RDS:

10 BTN Banded Strict Press (weights hanging)

:30 sec Bar Dead Hang

:30 sec side plank hold w/ medball (each side)

10-15 Medball situp wall throws

Conditioning:

6RDS (each for time)

50 DU

10 Burpees to target

rest 1 min after each set

 

A/B

A)

Strength:

Clean Complex: 3x 3 upright rows + 3 tall power cleans + 3 tall squat cleans

Then

Build to heavy clean pull + Power clean + pause Front Squat 

Conditioning:

3RDS:

10 Power Cleans (155/105)

10 Front Squats

10 BFB

 

B)

Strength:

5x 6 Strict Pullups + 6 Ring Dips w/ 2 sec at lockout + turn out and 2 sec in bottom of dip

Conditioning:

Every 3mins for 5 sets:

15/12 Cal row

10 T2B

10 Ring Dips

Accessory:

Banded Tricep Extensions: 2x 40

E/F

E)

Strength:

BTN Strict Press: 3×10

BTN Push Press: 3×5

Hang Power Snatch + Power Snatch: 8×1

Conditioning:

FT:

100 KBS (32/24)

w/ EMOTM 5 Full box jumps over 

 

F)

Strength:

Back Squats: 6x 3 Squats (rack and count to 10) + 3 Squats @75%

Conditioning:

3RDS:

30 WB Lunges (20/14)

20 WB Deadlifts

10 MU / Burpee Pullups

C/D

C)

Strength:

Floor Press: 5×6 (middle)

Weighted Ring Pushups: 4x 10-15

Conditioning:

FT:

21-15-9

Deadlifts (185/135)

BFB

T2B

Accessory:

Sphinx Pushups: 2x 6-10

 

D)

Aerobic Capacity:

3/4x:

800m run

Rest 1 min

400m run

Rest 1 min

200m run

Rest 3mins

Accessory:

“Tabatta”

Situps

Russian Twists

A/B

A)

Strength:

Back Squats: Build to heavy 2 rep

Skater Squats: 3x 10-15 reps per leg

Conditioning:

FT:

50-40-30

WB (20/14)

Cal Row

 

B)

Strength:

10min EMOTM:

2 TNG Power Cleans @70% + 2 Box Jumps (36/30) 

Build to heavy Power Clean w/ slight pause in catch

Conditioning:

12min AMRAP:

10 DB Hang Power Cleans (L)

5 Box Jumps (36/300

10 Hang Power Cleans (R)

5 Box Jumps

50 DU

Rest 1 min after round

E/F

E)

Strength:

Strict Press in split stance: 4×5 w/ 2 sec pause in FR and Lockout

Then

Strict Press: 3×3 (normal)

Conditioning:

FT:

10-8-6-4-2

Power Clean (165/115)

S2OH

Rest :30 sec after each set

 

F)

Strength:

Ring L-Sit Holds: 3x :30

Hollow Rock Holds: 3x :45

Weighted Strict Pullup: Build to heavy 1 with 3 sec pause above bar

Conditioning:

15min EMOTM:

1)15 C2B

2)15 Burpees

3):30 sec Wall Sit Hold

C/D

C)

Conditioning:

5mins on 1 min off x 4

100 DU

400m Run

Max Cal Row in remaining time

Accessory:

3RDS:

20 Bent over rear delt flys

40 Seated banded face pulls

 

D)

Strength:

Front Squats: Build to heavy 2 

Then

6min EMOTM:

2 Front Squats @80%+

Conditioning:

FT:

9-7-5

DB Burpee Box Jump Overs (50/35’s) (24/20)

18-14-10

WB (20/14)

A/B

A)

Strength:

Power Snatch + OHS: 10mins to build to heavy set

Then

6min EMOTM:

2 TNG Power Snatches + 2 OHS @70%+ of ^

Conditioning:

FT:

21-15-9

Power Snatch (95/65)

OHS

200m Run after each set

 

B)

Strength:

Weighted Strict Chin Ups: 5×5

Banded Side Plank Holds: 3x :40/:40

Conditioning:

FT:

70 T2B

70 Box Jumps (30/24)

70 HR-Pushups

  • Can break up in anyway
E/F

E)

Strength:

Box/Ring Dips: 3x 6-10 w/ 2 sec pause in the bottom and the top

Then

Plyo Pushups: 3x 6-10

Conditioning:

6min AMRAP:

2 MU

4 HSPU

6 KBS (32/24)

Rest 3mins

3RDS:

5 MU

10 HSPU

15 KBS

Accessory:

DB Roll Backs: 2x 20

 

F)

Open skill Work:

10mins

Quality:

Russian Twists: 3x 40 

BB Side Bends: 3x 20-30

Single Leg Jumps: 5x 5/5 or Sitting knee to plate jumps 

Conditioning:

Every 8mins for 3 sets:

1,000/800m Row

Accessory:

Reverse Curls: 3x 20

 

C/D

C)

Strength:

Hang Power Clean: 10mins to build to heavy 1 

Hang Squat Clean: 10mins to build to heavy 1

Conditioning:

FT:

15-10-5

SA KB Hang cleans (24/20) (all reps on both arms)

Burpee Box Jumps (24/20)

 

D)

Strength:

Pause Back Squats: 5×5 w/ 2 sec pause in bottom @65%+

Conditioning:

10min AMRAP:

12 Jumping Lunges 

12 Weighted Situps (25/15)

36 DU

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