WORKOUT OF THE DAY
A/B

A)

Strength:

Every 2mins for 24 mins: Back Squats

4×6 @65%

4×4 @75%

4×2 @85%

Conditioning:

FT:

30-20-10

Goblet Squats (32/24)

Situps

:30 sec Dead Hang

 

B)

Conditioning:

24min AMRAP:

10 Strict Press (75/55)

10 BBJ (24/20)

10 Push Presses

10 Box Jump Overs (24/20)

Rest 1:30 After rounds

Accessory:

DB OH Tricep Extensions: 3×15/15

E/F

E)

Strength:

Power Cleans: 3×5 TNG, 3×3 TNG, 3×1

Conditioning:

FT:

21-15-9

Power Cleans (135/95)

Box Jump Overs (24/20)

75 DU after each set

Accessory:

3RDS:

20 Bent over rear delt flys

40 Band pull-a-parts

 

F)

Strength:

BTN Strict Press: 4x 6-8

Arnold Press: 3x 8-12

Conditioning:

Every 2mins for 10mins

3 Wall Walks

12 C2B

Accessory:

3RDS:

10-15 Banded Pushups

30 Banded Tricep Extensions

E/F

E)

Strength:

Power Cleans: 3×5 TNG, 3×3 TNG, 3×1

Conditioning:

FT:

21-15-9

Power Cleans (135/95)

Box Jump Overs (24/20)

75 DU after each set

Accessory:

3RDS:

20 Bent Over Rear Delt Flys

40 Band Pull-a-parts

 

F)

Strength:

BTN Strict Press: 4x 6-8

Arnold Press: 3×8-12

Conditioning:

Every 2mins for 10mins:

3 Wall Walks

12 C2B

Accessory:

3RDS:

10-15 Banded Pushups

30 Banded Tricep Extensions

C/D

C)

Strength:

Floor Press: 5×8 (M)

Banded Ring Pushups: 3×10

Conditioning:

FT:

10-8-6-4-2

HSPU

Burpees to Target

into

16-14-12-10-8

Double KB Push Press (24/20)

Burpees to Target

Accessory:

BB OH Tricep Extensions: 2×20

 

D)

Strength:

FR or BR Reverse Deficit Lunges: 3×10/10

Skater Squats: 3×10/10

Conditioning:

FT:

800m Run

30 Pistols

400m Run

20 Pistols

200m Run

10 Pistols

*Can wear vest if you have

C/D

C)

Strength:

Floor Press (m): 5×8

Banded Ring Pushups: 3×10

Conditioning:

FT:

10-8-6-4-2

HSPU

Burpees to target

into

16-14-12-10-8

Double KB Push Press (24/20)

Burpees to Target

Accessory:

BB OH Tricep Extensions: 2×20

 

D)

Strength:

FR or BR Reverse Deficit Lunges: 3x 10/10

Skater Squats: 3×10/10

Conditioning:

FT:

800m Run

30 Pistols

400m Run

20 Pistols

200m Run

10 Pistols

*Can wear vest

A/B

A)

Strength:

Pause Front Squats: 6×3

Conditioning:

3RDS:

30 WB (20/14)

15 T2B

10 Strict Pullups

Accessory:

WB Side Plank Holds: 2x :40/:40

 

B)

Conditioning:

FT:

50-40-30-20-10

Cal Row

KBS (R) (24/20)

DU

Rest 2 mins after each full set

Rest 5mins after full completion

FT:

2RDS:

500/400m Row

10 Box Jumps (36/30)

A/B

A)

Strength:

Front Squats: 6×3 Pause (Heavy)

Conditioning:

3RDS:

30 WB (20/14)

15 T2B

10 Strict Pullups

Accessory:

WB Side Plank Holds: 2x :40 sec per side

 

B)

Conditioning:

FT:

50-40-30-20-10

Cal Row

KBS (R) (24/20)

DU

Rest 2 mins after each set

Rest 5mins after full completion

FT:

2RDS:

500/400m Row

10 Box Jumps (36/30)

E/F

E)

Strength: (Deload)

Back Squats: 7×3

10min EMOTM:

2 Back Squats (65%) + 6 Jumping Squats

Conditioning:

5min AMRAP:

8 Burpees

6 Full Box Jump Overs (24/20)

8 WB Step Ups (20/14)

 

F)

Strength:

Hang Power Clean: Build to heavy 1 rep, then 3×3 @80%+

Conditioning:

FT:

21-15-9

Hang Power Cleans (115/80)

42-30-18

HR-Pushups

Accessory:

2RDS:

20 Bent Over Rear Delt Flys

20 Scap Pushups

Then

3x :40/:40 Side Plank Holds

 

C/D

C)

Strength:

Banded Deadlifts: 4×3

Deadlifts : 4×3

Conditioning:

2RDS:

20 Double KB DL (32/24)

40 Situps

120 DU

 

D)

Strength:

Strict Press: Build to heavy 5 rep

Banded KB Strict Press: 3×8

Conditioning:

15min AMRAP:

15/11 Cal Row

10 (Alt) Hang DB Clean & Jerks (50/35)

3 MU

Accessory:

OH BB Tricep Extensions: 1x ME

Banded Tricep Extensions: 1x ME

A/B

A)

Strength:

OHS: 5×5

Conditioning:

6RDS: 1min on 1 min off

10 OH Lunges (115/80)

Max Power Snatches in remaining time

Accessory:

Band Pull-a-parts: 2×40

 

B)

Strength:

Bent over supinated Rows: 3x 15

Banded Bent over KB Rows: 3x 15/15

Russian Twists: 3x 40

Conditioning:

From 0:00-8:00mins

5RDS:

6 BBJO (30/24)

8 Renegade Rows ( Pushup + row + row)

@8:00min

1K Row

1 2 3 220