WORKOUT OF THE DAY
C/D

C)

Conditioning:

5x

3min AMRAP

500/400m Row

Max Burpees over the rower

Rest 1 min after each amrap

Accessory:

Supinated BB Rows: 3×12

Banded Hammer Curls: 3×40

Scap Pushups: 3×20

 

D)

Strength:

BR Froward Lunges: 4x 5/5

Conditioning:

FT:

100 WB

*EMOTM 3 Box Jumps (36/30)

Accessory:

Banded Hamstring Curls: 3x 50/50

A/B

A)

Strength:

Back Squats: 5×5 @80%

Conditioning:

FT:

21-15-9

Front Squats (135/95)

T2B

Box Jump Overs (24/20)

 

B)

Strength:

Push Press: Build to heavy 5 rep from ground

Conditioning:

8min EMOTM:

10 DB Snatches (50/35)

20 DU

Rest 2mins

FT:

40 DB Hang Clean & Jerks (alt each rep)

150 DU

E/F

E)

Strength:

Strict Pullups: 3×5 w/ 3 sec pause at the top

Strict T2B: 3×10

Banded Bent over KB Rows: 3x 12/12

Conditioning:

3RDS:

10 MU

20/16 Cal Row

10/10 Lateral Medball Toss (20/14)

 

D)

Strength:

15min EMOTM
1) 5 Power Snatches
2) 3 Power Snatches

3) 1 Power Snatch + OHS

Repeat this rep scheme trying to build to heaviest possible 1 rep + OHS but add the to other weights if possible

Conditioning:

FT:

30 Power Snatches (95/65)

30 Bar Facing Burpees

30 OHS

C/D

C)

Strength:

Build to heavy 1 rep Pause Front Squat

Front Squat: 5×2

Conditioning:

6RDS:

10 FR Lunges (135/95)

50 DU

 

D)

Strength:

DB Arnold Presses: 4x 10

Plyo Pushups: 4x 6-8

Conditioning:

12min AMRAP:

8/8 SA DB S2OH (50/35)

16 Box Jump Overs (24/20)

Rest 1min after each round

Accessory:

BTN Strict Press: 3×12

Sphinx Pushups: 3x 6-8

A/B

A)

Strength:

Build to 1RM Floor Press (Narrow)

Tempo Ring Dips: 3x 6-8 (3 down, 2 bottom, 0 up, 1 top)

Conditioning:

Every 2mins for 10mins:

10 Burpee to Target

12 C2B

Accessory:

2RDS:

ME Banded Hammer Curls

ME Banded Tricep Extensions

 

B)

Conditioning:

Every 5mins for 25mins:

650/550m Row

10 DB Step Ups (2) (24/20) (50/35)

10 DB Hang Power Cleans

Accessory:

3RDS: (Super set)

20 Flutter Kicks

20 Scissor Kicks

20/20 Side Bends (KB or DB)

E/F

E)

Strength:

15mins to Build to heavy Power Snatch + OHS (drop) and Repeat

Then

5x Clean Pull + Low Hang Power Clean (drop) Repeat

Conditioning:

8min AMRAP:

8 DB C& J (50/35) (2)

8 Box Jumps (36/30)

 

F)

Strength:

Banded Front Squats: 6×4

or

Good Mornings: 6×8

Conditioning:

5RDS:

20/16 Cal Row

20 WB (20/14)

 

C/D

C)

Strength:

Sumo Deadlifts: 4×4 , 4x 1

Conditioning:

2RDS:

30/20 Cal Row

30 Double KB DL (24/20)

30 Jumping Lunges

30/20 Cal Row

Rest 3mins after round

 

D)

Strength:

10min EMOTM
1) 5 Weighted Pullups
2) :40 sec Ring Plank Hold

Rest 2mins

6min EMOTM

1- 4-5 Strict Chin Ups

2- 30 Russian Twists

Conditioning:

7RDS:

3-4 MU

30 DU

12 HR Pushups

 

 

 

 

A/B

A)

Strength:

Every 2mins for 24 mins: Back Squats

4×6 @65%

4×4 @75%

4×2 @85%

Conditioning:

FT:

30-20-10

Goblet Squats (32/24)

Situps

:30 sec Dead Hang

 

B)

Conditioning:

24min AMRAP:

10 Strict Press (75/55)

10 BBJ (24/20)

10 Push Presses

10 Box Jump Overs (24/20)

Rest 1:30 After rounds

Accessory:

DB OH Tricep Extensions: 3×15/15

E/F

E)

Strength:

Power Cleans: 3×5 TNG, 3×3 TNG, 3×1

Conditioning:

FT:

21-15-9

Power Cleans (135/95)

Box Jump Overs (24/20)

75 DU after each set

Accessory:

3RDS:

20 Bent over rear delt flys

40 Band pull-a-parts

 

F)

Strength:

BTN Strict Press: 4x 6-8

Arnold Press: 3x 8-12

Conditioning:

Every 2mins for 10mins

3 Wall Walks

12 C2B

Accessory:

3RDS:

10-15 Banded Pushups

30 Banded Tricep Extensions

E/F

E)

Strength:

Power Cleans: 3×5 TNG, 3×3 TNG, 3×1

Conditioning:

FT:

21-15-9

Power Cleans (135/95)

Box Jump Overs (24/20)

75 DU after each set

Accessory:

3RDS:

20 Bent Over Rear Delt Flys

40 Band Pull-a-parts

 

F)

Strength:

BTN Strict Press: 4x 6-8

Arnold Press: 3×8-12

Conditioning:

Every 2mins for 10mins:

3 Wall Walks

12 C2B

Accessory:

3RDS:

10-15 Banded Pushups

30 Banded Tricep Extensions

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