WORKOUT OF THE DAY
C/D

C)

Quality:

4RDS:

20 Banded KBS (24/20) (R)

:35 Sec Side Plank Hold (each side)

10 Supinated Bent over BB Rows

Conditioning:

FT:

30 Box Jumps (36/30)

w/ E5MOTM 800m Run

*Start with run

 

D)

Strength:

Weighted Ring Pushups: 3x 10-15

Tempo Banded Ring Pushups: 3x 6-10 ( 3 down, 2 bottom, 0 up, 1 top)

Conditioning:

15min EMOTM:

1)15 C2B

2)60 DU

3)6 BMU

4)15 Burpees

5)1 min Rest

A/B

A)

Strength:

Weighted Banded BTN Strict Press: 5x 8

Conditioning:

2RDS:

30 DB Push Press (alt arms each rep so 15 reps per side ) (50/35’s)

20 Burpees to plate

10 DB Clusters

Accessory:

Sphinx Pushups: 2/3 x 6-10

 

B)

“Nutrition Challenge”

Re-tests

 

Normal Class Wod-

Strength:

Back Squat: 10-8-6-4-2-1

(55%,65%,75%,85%,90%,90%+)

Skater Squats: 2x 15/15

Conditioning:

4RDS:

350/250m Row

20 WB Lunges (20/14)

15 T2B

E/F

E)

Conditioning:

Partners-

200 Cal Row/ Bike

50 Back Squats (165/115)

Max WB in Remaining time

Solo-

5RDS:

500m Row

5 Back Squats (185/135)

10 WB (20/14)

20min Time Cap

 

F)

Strength:

Tall Power Cleans: 3×5

Tempo Power Cleans (light): 5×2

Low Hang Power Cleans (moderate): 5×2

Conditioning:

FT:

21-15-9

Power Cleans (135/95)

Box Jumps (20″)

Accessory:

Seated Banded Face Pulls: 3×40

C/D

C)

Aerobic Capacity:

Every 3mins for 15 mins ( 5 sets)

400m Run

Rest 5 mins

Every 2mins for 10mins ( 5 sets )

200m Run

Rest 5 mins

FT:

“Annie”

 

D)

Strength:

Wide Grip Floor Press: 5×6

Then

Pause Ring Dips: 3×8 ( 2 sec at top and bottom )

Then

Louie Pushups: 3x 6-10

Conditioning:

6min AMRAP:

2 Wall Walks

4 BMU

6 SDLHP (135/95)

 

 

A/B

A)

Strength:

Weighted Strict Pullups: 5×5

Then

Ring L-Sit Hold: 3x :30

Conditioning:

FT:

90/70 Cal Row

60 BJO (24/20)

30 Renegade Rows ( Pushup + Row + Row = 1) (50/35)

 

B)

Strength:

Push Press: Build to heavy 5 rep, must do sets of 5 all the way

Conditioning:

15min AMRAP:

10 KB (2) Push Press (24/20)

10 KB Deadlifts

10 Burpees over the KB

Rest 1min After set

 

E/F

E)

Strength:

Tall Squat Snatches: 3×5

Snatch Complex: 5x 1 hang squat snatch + 1 OHS ( drop) Repeat  = 1 set

Conditioning:

FT:

800m Run

21 Hang Power Snatches (115/80)

400m Run

15 Hang Power Snatches

200m Run

9 Hang Power Snatches

 

F)

Strength:

Back Squats: 4×6 @75-78%

Conditioning:

3x 3min AMRAP, 1 min rest after each AMRAP”

20 DB walking Lunges (1 FR, 1 Suitcase, switch sides after 10 reps)

20 Jumping Squats

Max Cal Row

C/D

C)

Strength:

SL BB RDL: 3x 8/8

Good Mornings: 3x 15

Conditioning:

FT:

20-16-12-8-4

Cal Row

KB DL (2) (32/24)

50 DU

 

D)

Strength:

5RDS:

12 Heel Elevated Deficit Ring Rows

16 Weighted Situps

Rest 1 min after set

Rest 3mins after all 5 rounds

5RDS:

12 Ring Dips

16 T2B

Rest 1 min after set

Rest 3 mins after all 5 sets

Conditioning:

2RDS:

15 Burpee Pullups

15 Box Jumps (30/24)

A/B

A)

Strength:

10mins to warm up Power Clean

Conditioning:

“Holleyman”

FT:

30rds;

5 WB (20/14)

3 HSPU

1 Power Clean (225/155)

 

B)

Strength:

Strict Press: 5x 3 1+1/4th

Conditioning:

3RDS:

15 S2OH (135/95)

10 BBJO (24/20)

Accessory:

BB Skull Crushers: 2x ME

E/F

E)

Conditioning:

“Murph”

FT:

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

Wear a vest if you have/ want. Can do it partners ( break up / partition anyhow)

 

F)

Conditioning

Every 4mins for 16mins:

30 Banded KBS (24/20)

10 Box Jumps (36/30)

Accessory:

3RDS

30 X-Band Pull-a-parts

10-15 Prone Y’s

5/5 Single Leg Box Jumps

 

Open Skill Work:

10mins

 

C/D

C)

Strength:

BTN Banded Weighted Strict Press: 3x 8

Banded Weighted Strict Press: 3x 8

Conditioning:

FT:

10-8-6-4-2 (per am)

SA DB Push Press (50/35)

50 DU after each set

200m Run after each set

 

D)

Conditioning/Pre Murph Prep:

15min Row (light)

w/ EMOTM 3 Burpees over the rower

Rest 5 mins

3RDS:

40 Russian Twists

1:00min Plank Hold

Rest as needed after rounds

Then

5min Row (easy)

1 2 3 226