WORKOUT OF THE DAY
E/F

E)

Strength:

Pause Back Squats: 3×5 @65%+

Then

Back Squats: 3×5 @75% +

Conditioning:

FT:

20 FR Walking Lunge Buy In*

5-4-3-2-1

MU

Box Jumps (36/30)

Rest 2mins

1-2-3-4-5

Box Jumps (36/30)

MU

20 FR Walking Lunge Buy Out*

 

F)

Strength:

BTN Strict Press: 3×10

Push Press: Build to heavy 5 rep

Conditioning:

6RDS:

5 TNG Power Snatches (must be UB)

200m Run

C/D

C)

Strength:

Floor Press: 5x 3 (N)+ 3 (M)+ 3 (W) Heavy

Incline Pushups: 3x 15-20

Conditioning:

Every 3mins for 15mins:

12 Burpees to Target

50 DU

12 Double DB Push Presses (50/35’s)

 

D)

Conditioning:

“Tabata”

Cal Row

Rest 2mins

Situps

Rest 2mins

Medball Cleans

Rest 2mins

1,500/1,300m Easy row

Accessory:

Side Plank Elbow to Ground Touches: 3x 15/15

Seated Heel over KB: 3x 10

A/B

A)

Strength:

5x

5 Weighted Strict Chin Ups

:45 Sec Ring Plank Hold

Conditioning:

FT:

16-14-12-10-8-6-4-2

OHS (96/65)

Pullups

 

B)

Strength:

Power Clean: Build to heavy 2 rep TNG

Conditioning:

FT:

800m Run

50 KBS (R) (32/24)

800m Run

40 KBS

800m run

30 KBS

Accessory:

Bent over rear delt flys: 3×20

E/F

E)

Strength:

Front Squats: 5x 3 1/1 4th @75-78%

Conditioning:

15min EMOTM:

1)12-15 C2B

2)10 FS (155/105)

3)5 SDLHP

 

F)

Strength:

Snatch: Build to heavy 2 rep Hang Squat Snatch

Conditioning:

“Ingrid”

On a running clock to 12mins

10RDS:

3 Snatches (135/95)

3 Burpees over the bar

in remaining time try to build to 80-85% of 1RM snatch

C/D

C)

Aerobic Capacity:

Every 6mins for 24mins (4 sets)

500/400m Row

400m Run

Accessory:

Weighted Hollow Rocks: 3×20

Weighted Russian Twists: 3×30

DB Zottsman Curls: 3x 10-15

 

D)

Strength:

Narrow Grip Floor Press: 4×8

Pause Ring Dips: 3/4x 8 (2 sec pause at top)

Conditioning:

FT:

20 HSPU Buy in*

3RDS:

60 DU

20 HR-Pushups

10 Box Jumps (36/30)

20 HSPU Buy Out*

A/B

A)

Strength:

Back Squat: Build to heavy but not max 2 rep, then 1xME @80% of heavy double

Conditioning:

FT:

40-30-20-

WB (20/14)

T2B

 

B)

Strength:

Every 2mins for 20mins:

3 TNG PC & Jerks (Building up)

Conditioning:

5min AMRAP:

6 KBS (32/24)

3 BBJO (30/24)

Rest 2mins

4min AMRAP:

30 BBJO (24/20)

Max KBS in remaining time

E/F

E)

Strength:

Squat Cleans: 5×3 (Building up)

Then

Squat Cleans: 5×1

Conditioning:

FT:

30-20-10

DB FS (2) (50/35s)

Situps

Into

30-20-10

Pistols

Hollow Rocks

 

F)

Strength:

Jerk: Build to heavy not max ( can Push or Split)

Then

4×2 @85 % of ^

Conditioning:

Every 2mins for 14mins

250/200m Row

10 Strict Press (75/55) or HSPU

Accessory:

BB Skull Crushers: 3x 15-20

C/D

C)

Conditioning:

20min EMOTM:

5 Plyo Pushups, Max Cal Row in remaining time

Accessory:

Box Dips: 3x 8-12

Palms in DB Pushups: 3x 15

SA KB Roll Backs: 3x 10-15

 

D)

Strength:

10min EMOTM:

3-5 Weighted Strict Pullups

Rest 2mins

8min EMOTM:

6-8 Weighted Step ups (50/35’s) (24/20)

Conditioning:

10min AMRAP:

20 Pullups

20 Step Ups (1 DB) , (50/35)

20 Box Over Unders

Accessory:

Hammer Curls: 3x 20

 

A/B

A)

Strength:

Hang Power Snatches: 6×3

Conditioning:

FT:

40-30-20-10

DB snatches (50/35)

200m Run

50 DU after each set

Accessory:

Band Pull-a-parts: 3×30

 

B)

Strength:

Tempo Back Squats: 5×4 (4 down, 2 bottom, 0 up, 1 top) 70%

Conditioning:

5RDS:

10 Box Jumps (30/24)

15 T2B

5/5 KB SA FS (32/24)

E/F

E)

Strength:

Weighted Box Step-ups: 4x 6-8 per side

BB Good Mornings: 4x 15

Conditioning:

Every 2mins until failure or 7RDs

1o DB Thrusters (50/35’s)

10 Box Jump Overs (24/200

*Add 1 rep after each round

 

F)

Strength:

6RDS:

8 Ring Dips

8 Louie Pushups

Rest 5mins

Build to Heavy 5 rep Floor Press (wide)

Conditioning:

FT:

30 Burpee Pullups

30 Burpees to Target

30 Renegade Rows  (no Pushup)(KBs)

Accessory:

Ring Rows: 2x ME with pause at chest

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