WORKOUT OF THE DAY
C/D

C)

Strength:

Tempo Front Squats: 6×4 @65-70% (3 down, 2 bottom,2 top)

Conditioning:

8min AMRAP:

36 DU

16 WB Lunges

8 Medball Cleans (20/14)

 

D)

Strength:

6x 1 Muscle snatch + 5 BTN Push Press

Then

Hang Snatch Pulls: 5×5 ( heavy)

Conditioning:

Accumulate 3mins in L-Sit Hold (off plates)

*Every time you break, Run 800ms

 

A/B

A)

Strength:

Strict Press: Build to 1RM

Then

Half kneeling KB (palms on bell) Strict Press: 3x 8-10

Conditioning:

21-15-9:

S2OH (135/95)

T2B

Deadlifts

 

B)

BB upright Rows: 4×10

Side Plank elbow touches: 3x 15/15

Conditioning:

4RDS:

10 Box jumps (30/24)

10 DB Hang Power Cleans (50/35)(2)

Into

4RDS:

200m Run

6 Renegade Rows

 

E/F

E)

Strength:

Power Clean: Build to heavy 3 rep low hang 

Power Clean: Build to heavy 1 rep low hang

Conditioning:

3RDS: 2mins on 1min off

60 DU

5 Wall Walks

Max Power Cleans (155/105)

*decrease 1 wall walk after each round

Accessory:

Banded Face Pulls: 3x 3o

 

F)

Strength:

BR Elevated Reverse Lunges: 3x 10/10

Bulgarian Split Squats or Skater Squats: 3x 15/15

Conditioning:

5RDs:

400m Run

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

C/D

C)

Strength:

Back Squats: 5×6 @80%

Conditioning:

FT:

30-20-10-20-30

Pistols

12-10-8-10-12

Ring Dips

  • Buy Out- 30 Weighted situps, 30 unweighted situps

 

D)

Aerobic Capacity:

24min EMOTM:

1)20/17 cal row

2)Rest

3)18/15

4)Rest

5)16/12

6)Rest

7)14/10

8)Rest

9)12/8

10)Rest

11)10/6

12)Rest

Then repeat from top

Accessory:

2x 40 Banded Hammer curls

3x 5/5 Single leg box jumps

3x 20-30 Banded Good mornings 

A/B

A)

Strength:

Push Press: 3×2 w/ 2 sec pause in the dip

Split Jerk: 3×2 w/ 2 sec pause in the dip and catch

Split Jerk: Build to heavy 1 rep

Conditioning:

10min AMRAP:

12 Burpees to target

8 T2B

4 BMU

 

B)

Strength:

3×1 HH Power Snatch + 1 HH Squat Snatch

3×1 H Power Snatch + 1 Hang Squat Snatch

Build to heavy 1 Power Snatch + 1 Squat Snatch ( drop singles, from the ground)

Conditioning:

FT:

12-10-8-6-4

BBJO (24/20)

24-20-16-12-8

DB Snatch (50/35)

E/F

E)

Conditioning:

Running Clock

0:00-10:00

1,200m Run

Find 3RM TNG Power Clean 

Rest 10:01-15:00

15:01-25:00

1,200m Run

Find heavy 1 rep Squat clean

Rest 25:01-30:00

30:01-35:00

AMRAP:

10 SDLHP (115/80)

5 Full Box Jump Overs (24/20)

100m Run

 

F)

Strength:

Back Squats: Build to heavy 3 rep, try to go heavier than previous 1 Pause + 2 Regular

Then

2x 10@70% of ^

Conditioning:

FT:

75 DB Thrusters (50/35)

75 T2B

*Break up however  you want

C/D

C)

Strength:

Deadlifts: 10@45%, 8@50%, 6@55%, 4@60%, 2@65%

10@55%, 8@60%, 6@65%, 4@70%, 2@75%, 1-1-1 @80%+

Conditioning:

FT:

100-80-60-40-20 DU

12-14-16-18-20 KB Walking Lunges (24/20)

 

D)

Quality:

5RDS:

10 BTN Strict Press w/ weights hanging from bands

:30 sec Ring  Side Plank Holds (per side)

10-15 Kneeling Pavlov Press (per side)

Conditioning:

FT:

500-400-300-200-100m Row

5-4-3-2-1 Wall Walks

A/B

A)

Strength:

 3×3 Tall snatches + 3 Drop snatches 

Snatch Complex: 6x 1 Hang Power Snatch + 1 Hang Squat Snatch (building up)

Conditioning:

3RDS:

500/400m row

10 Squat Snatches (115/80)

10 BFB

Accessory:

2x 40 X-Band -pull-a-parts

 

B)

Strength:

5x

10 Narrow Grip Floor Press

5 Weighted Strict Chin ups

Then

Ring L-Sit Holds: 2x :30

Conditioning:

12min AMRAP:

10 MU / 25 C2B / 30 PU

20 Box Jump Overs (30/24)

30 Situps

Rest 1:30 after each round

E/F

E)

Strength:

Warmup- 2×5 Tall Power cleans, 2×5 Hang Power cleans w/ pause in catch

Power Clean: Build to heavy 2 rep, w/ 3 sec pause at knee (drop singles)

Conditioning:

FT:

10-8-6-4-2

Hang Power Cleans (185/135)

20-16-12-8-4

Box jump overs (24/20)

Accessory:

Lateral Side Raises: 2x 10-15

 

F)

Strength:

BR Reverse Lunges: 5x 5/5 Heavy

Weighted Cossack Squats: 3x 8/8 

Conditioning:

FT:

21-15-9

T2B

DB Squats (50/35)

DB Deadlifts

C/D

C)

Conditioning:

FT:

1,000/850m Row

800m run

800/650m Row

600m run

600/450m Row

400m run

400/250m Row

200m run

Quality:

3RDS:

:40 sec per side, side plank hold

40 X-Band pull-a-parts

:40 sec Hollow Rock hold

20 supinated bent over BB rows w/ pause at top

 

D)

Strength:

3RDS:

5 Weighted Ring Dips

5-10 Banded Louie Pushups

Rest 2 mins after set

3RDS:

5 Tempo Ring Dips ( 3 down, 2 bottom, 0 up, 2 top)

5-10 High Plyo Pushups

Conditioning:

12min “Death By”

Burpees

Pistols

*both in same minute

Rest 3mins

40 Incline Pushup buy out

 

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