WORKOUT OF THE DAY
A/B

A)

Strength:

Back Squats: Build to heavy set of 1 Pause (2 sec) + 2 Regular 

Good Mornings: 3x 6 (mod/heavy)

Conditioning:

4RDS:

16 DB Walking Lunges (50/35)

12 C2B

10 Burpees over the DB

 

B)

Strength:

warmup- 2x 10 standing bent over Y’s

Every 2 mins for 12 mins:

5 Push Press (building up)

Conditioning:

7RDS:

3 C&J (205/145)

35 DU

3 Box Jumps (36/30)

Accessory:

Standing OH BB Tricep Extensions: 2x 15-20

E/F

E)

Quality:

Partner Lateral Wall Ball Toss 4x 10/10

Partner Wall Ball Drop Chest Tosses 4x :30 sec ME

Plate Pinch Chest Extensions: 3x 20

Conditioning:

6x 400m run

w/ 1 min rest after

Pacing work

 

F)

Strength:

3x 5 BTN Push Press + 3 OHS

Then

Snatch Balances: 5×3 

Conditioning:

FT:

20-18-16-14-12-10-8-6-4-2

KBS (R) (32/24)

Each set must be unbroken, rest as needed between sets

Buy Out*

Tabata S/A DB Thrusters (50/35)

Switch arms after each rep, 4 rds per side

C/D

C)

Weighted Strict Pullups: 4×5 (with plate on feet)

Banded Face Pulls: 4x 30

Conditioning:

3min AMRAP:

6 C2B

6 Push Jerks (135/95)

Rest 2mins

3min AMRAP:

6 T2B

6 Push Press (115/80)

Rest 2 mins

3min AMRAP:

6 Ring Rows

6 Strict Press (95/65)

Accessory:

BB Skull Crushers: 3x 15-20

 

D)

Strength:

Pause Deadlift: 6×4 w/ 2 sec pause at knee, each rep @70%+

SLRDL: 3x 5/5

Conditioning:

6min AMRAP:

8 Burpees to plate

8 Weighted Step Ups (24/20) (50/35’s)

A/B

A)

Strength:

Floor Press: 5x 8

Conditioning:

21-15-9

“Elizabeth”

Squat Cleans 

Ring Dips (or 30-10-10 HR-Pushups)

Accessory:

Banded Louie Pushups: 3x 10

 

B)

Conditioning:

15min EMOTM

12/10 Cal row

50 DU

10-15 Weighted situps

Rest 5mins

FT:

5RDS:

350/250m Row

6 BBJO (30/24)

Accessory:

Banded Side Planks: 3x :40 sec per side

E/F

E)

Conditioning:

Every 6mins for 24mins:

400m Run

500/400m Row

10-15 Strict Situps

Accessory:

BB Side Bends: 2x 40

Bent over rear delt flys: 2x 20

 

F)

Strength:

Snatch Grip DL: 5×5 

Conditioning:

Partners (2)

Every 4mins for 16mins:

2RDs:

10 Power Snatches (115/80)

10 C2B

10 S2OH

*after completing 2 full rounds rest the remainder of the 4 min window, add 1 rep to each movement every new 4 min window

11,11,11 then 12,12,12 etc.

Solo-

6,6,6 (95/65)

7,7,7

8,8,8

C/D

C)

Strength:

Back Squat: 5×5 starting @80% and trying to build if possible

Conditioning:

FT:

100 DU Buy In*

20 BR Lunges (115/80)

200m Run

20 FR Lunges

200m run

20 OH Lunges

100 DU Buy Out*

 

D)

Strength:

Box Dips: 4/5 x ME , rest 2 mins after each set (DB handles)

Pushup Shoot Throughs: 3x 10

Conditioning:

10min EMOTM:

5 Renegade Rows (50/35)

5 Box Jump Overs (24/20)

A/B

A)

Strength:

Tall Power Cleans: 3×3

Power Clean: Build to heavy 5 rep TNG 

Conditioning:

5RDS:

1 rd s/a DB DT (50/35) (L)

5 BBJO (30/24)

1 rd s/a DB DT (R)

5 Box Jumps 

 

B)

Strength:

Strict Pullups: 5×6 w/ 3 sec negative 

WB Situp Tosses: 3x 12-15

Conditioning:

5min AMRAP:

20 T2B

30/24 Cal Row

Max Burpee BMU

Rest 2 mins

Repeat

Accessory:

Banded Hammer Curls: 2x 40

 

E/F

E)

Strength:

Bulgarian Split Squats or Skater Squats: 4x 10/10

Heel Walk Out & Backs: 3x 5

Conditioning:

FT:

60-40-20

WB Lunges (20/14)

120-80-40

DU

400m run after each round

 

F)

Strength:

Floor Press: Build to 3RM

Banded Ring Pushups: 3x 10-15

Conditioning:

5RDS:

3-4 MU

12 Burpees to target

1min Rest after last round

5RDS:

2 Wall Walks

12/10 Cal row

Accessory:

Banded Tricep Extensions: 2x 40

 

C/D

C)

Strength:

Strict Chin Ups: 3x ME with 2-3 mins of rest after each set

Banded Side Planks: 4x :40 sec per side (alternating)

Conditioning:

3x 3min on, 1 min off:

300/250m Row

12 Over Unders 

Max T2B in remaining time

Score= T2B

Accessory:

Seated Band Lat Pulldown: 3x 12/12

 

D)

Strength:

Snatch: 5x 1 Snatch Pull + Hang Power Snatch

5x 1 Snatch Pull + Hang Squat Snatch

5x 1 Hang Squat Snatch

Conditioning:

FT:

5-10-15

Power Snatches (155/105)

OHS

Box Jumps (30/24)

Accessory:

2RDS:

10 Prone Y’s

40 Banded Face Pulls

A/B

A)

Strength:

Front Squat: Build to 1RM

FR Forward Lunges: 3x 5/5 (heavy)

Conditioning:

8min AMRAP:

2 Burpee DB Stepovers (24/20 (50/35)

4 WB (20/14(

  • Add 2 BDB stepovers , and 4 WB after each set

 

B)

Strength:

Every 2mins for 10mins:

15 Banded Pushups

15 Hollow Rocks

into

Every 2mins for 10mins:

12/12 Bent over KB Rows

5-8 Sphinx Pushups

Conditioning:

8 min AMRAP:

200m Run

10 HR-pushups

20 DU

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