WORKOUT OF THE DAY
December 14th

Strength:

Sumo Stance Box Squats: 5-5-5-5-5

Conditioning:

Partners 3

20min AMRAP:

60 Cal Row

30 Deadlifts (255/185)

w/ Every 4mins the whole team must run 200ms

December 13th

Strength:

BTN SG Push Press: 3-3-3-3-3

10min EMOTM:

3 TNG Power Snatches @75%+

Conditioning:

FT:

30 KB Hang C&J (24/20)

w/ EMOTM 10 Burpees

*All 15 reps on 1 side then switch

December 12th

Strength:

Weighted Chin up: Build to 3RM w/ 3 sec pause at the top

Conditioning:

6min AMRAP:

5/5 SA KB Thrusters (24/20)

3 MU

Accessory:

BB Bicep Curls: 10-10-10 w/ 3 sec negative per rep

Every 2mins for 8mins: 20/20 KB Side Bends

December 11th

Strength:

Weighted Situps (KBs, or Bar): 8-8-8-8-8

Dragon Flys: 20-20

Aerobic Capacity:

24min EMOTM:

1) 20/16 Cal Row

2) Rest

3) 18/15 Cal Row

4) Rest

5) 15/12 Cal Row

6) Rest

December 10th

Strength:

Front Squats: 6@70%, 4@75%, 2@80%, 6@73%, 4@78%, 2@83%

Conditioning:

Every 4mins for 12mins

2RDS:

10 FR Reverse Lunges (135/95)

35 DU

5 Box Jumps (30/24)

Accessory:

Bulgarian Split Squats: 20/20-20/20

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

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