WORKOUT OF THE DAY
E/F

E)

Strength:

Snatch Complex: 4x 1 Power Snatch + 5 BTN Push Presses

Then

Snatch Complex: 6x 1 Snatch Pull + 1 Low Hang Power Snatch (drop) and repeat set

Conditioning:

2RDS:

30 Power Snatches (75/55)

20 Bar Facing Burpees

into

2RDS:

30/20 Cal Row

20 S2OH (75/55)

 

F)

Strength:

Front Squats: Build to heavy 1 pause + 1 regular ( trying to match previous heavy pause front squat from a few weeks ago for the set)

Then

Back Rack Reverse Lunges: 3x 6/6

Conditioning:

10-9-8-7-6-6-5-4-3-2-1

Front Squat (95/65)

Weighted Situps (25/15)

20 DU after each set

C/D

C)

Strength:

Clapping Pushups: 2x ME

Then

Box Dips (Hands on DBs) 5x 8-10 Superset

w/ 6 Plyo Pushups

Conditioning:

FT:

30-20-10

HR-Pushups

Deadlifts (185/135)

75 DU

Accessory:

KB Roll Backs: 2x 15/15

 

D)

Strength:

Weighted Strict Pause Chin Ups: 5x 4

L-Sit Hold: 3x :30 sec with 1:30 rest after

Conditioning:

5min AMRAP:

3 MU

6 Box Jumps (30/24)

9 Air Squats

Rest 2mins

FT:

21-15-9

Box Jumps (24/20)

Air Squats

C2B

Accessory:

Crossbody Hammer Curls: 2x 12-15

 

A/B

A)

Strength:

Hang Power Clean: 10mins to build to heavy 1 rep

Every 2mins for 14mins:

3 Hang Power Cleans (HAP)

Conditioning:

12min EMOTM:

1) 15 KBS (32/24) (A)

2)10 Burpees over KB

Accessory:

Prone Y’s: 2×15

 

B)

Strength:

Tempo Back Squats: 5×5 (4 down, 2 bottom, 1 Top) @65-70%

Conditioning:

FT:

60/50 Cal Row

50 T2B

40 WB (20/14)

30/20 Cal Row

20 T2B

10 WB

Accessory:

Seated Hamstring Curls: 2x 50/50

E/F

E)

Front Squats: 4×6 @75-78%

Conditioning:

Every 2mins for 10mins:

2RDS:

5 Power Cleans (165/115)

5 FS

Goal is sub 1 min rounds

Accessory:

Heel Elevated Narrow Stance Back Squats: 3×10

 

F)

Strength:

5x 3 Strict Press + 6 Push Presses (goal is for heaviest load across all sets)

Conditioning:

10min “Death By”

1 S2OH (165/115)

1 Box Jump (30/24)

Add 1 rep  each min

Accessory:

SA Half Kneeling DB Strict Press: 2x 10/10

DB OH Tricep Extensions: 2x 15/15

 

C/D

C)

Weighted Pause Ring Dips: 5x 6-8 (2 sec pause at top and bottom)

3RDS (superset)

12 DB Floor Press (heavy)

8-12 Banded Louie Pushups

Conditioning:

8min AMRAP:

1 C2B

1 BBJO (24/20)

1 Double DB Power Clean (50/35)

Add 1 rep to each movement after a full round

Accessory:

Sphinx Pushups: 2×10

 

D)

Conditioning:

21min EMOTM

1)18/15 Cal Row

2)50 DU

3)10-15 Strict Situps

Accessory:

SL KB RDL: 3x 15-20 per leg (light)

Dead Bugs: 3×10 (per side) w/ foam roller

Side Plank Elbow Touches: 3×12 ( per side)

A/B

A)

Strength:

Power Snatch: Build to heavy 3 position

Power Snatch: 3×3 TNG Heavy

Conditioning:

FT:

30-20-10

DB Snatch (50/35)

SA DB Push Press (15/15)(10/10)(5/5)

Box Jump Overs (24/20)

 

B)

Strength:

Pause Back Squats: 5×3 @78-83 %

Conditioning:

2RDS:

30 FR Lunges (95/65)

15 T2B

30 Pistols

15 T2B

E/F

E)

Strength:

Front Squats: 5x 3 1&1/4th @75-77%

Conditioning:

2RDS:

21 Thrusters (95/65)

15 OHS

9 Squat Snatches

 

F)

Strength:

Banded Pushups: 3x 10, Superset with 8 Plyo Pushups

Box or Ring Dips: 3×10 (if using boxes use DBs on top)

DB Floor Press: 3x 16-20 Alternating arms (neutral grip) (those reps on both sides)

Conditioning:

5RDS:

10 Burpee over the rower

15/12 Cal Sprint

Rest 1min

C/D

C)

Strength:

4RDS:

15 Weighted Situps

30 Russian Twists

40 Band Pull-a-parts

Conditioning:

500-400-300-200-100m Row

25-20-15-10-5 HR-Pushups

50 DU after each set

 

D)

Running Clock:

0:00-5min

30 Strict Pullups

Rest 1min

6:00-11:00min AMRAP

3/4 MU

8 Box Jumps (30/24)

Rest 1 min

12:00min-20:00min AMRAP

10 WB (20/14)

10 Pullups

10 Box Jumps (24/20)

Accessory:

Reverse Curls: 2x 30

Banded Hammer Curl: 2x 50

A/B

A)

Strength:

Build to max Push Jerk + Split Jerk

Then 3×3 Push Jerks @85% of ^

Conditioning:

FT:

*20 HSPU Buy In

5RDS:

5 Hang Power Clean & Jerks (135/95)

15 T2B

*20 HSPU Buy Out

 

B)

Strength:

Deadlifts: 10-8-6-4-2

All sets must be unbroken, increasing weight as reps decrease

Heel Walk out and Backs: 2/3x 6-8

Conditioning:

Every 2mins for 12mins

10 BBJO (24/20)

12 Suitcase Lunges (50/35’s)

E/F

E)

Strength:

Floor Press: 5×8

5RDS:

10-15 Weighted Ring Pushups

5 Weighted Strict Pullups

Conditioning:

3RDS:

20 C2B

30 HR-Pushups

5 Burpee MU

30 Situps

Accessory:

OH BB Extensions: 2x ME

 

F)

Strength:

Tall Cleans: 3×5

Hang Squat Clean: Build to 3RM

Conditioning:

FT:

10 Squat Cleans (165/115)

8 Squat Cleans (185/135)

6 Squat Cleans (205/145)

4 Squat Cleans (225/155)

2 Squat Cleans (245/165)

W/ 50 DU or 15/12 Cal Row after each set

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