WORKOUT OF THE DAY
C/D

C)

Strength:

5x 5 Supinated Scap Pullups + 5 Strict Supinated L-Sit Pullups 

Ring Face Pulls: 3x 10 w/ slight pause at top

Conditioning:

Every 2 mins for 14mins:

250/200m Row

Accessory:

Banded Face Pulls: 3x 30

 

D)

Strength:

5x 5 Weighted Box Dips + 10 Clapping Pushups

3x 30 KB Russian Twists + 14 (7/7 Staggered Pushups)

Conditioning:

14min EMOTM:

1)15 Box Jump Overs (24/20)

2)6 Burpee DB DL + 6 DB DL

A/B

A)

Strength:

Jerk Balances: 3×3 

S2OH Complex: 5x 2 Push Press + 2 Push Jerks + 2 Split Jerks (aiming for 80% of 1 rm Push Press)

Conditioning:

FT:

5-4-3-2-1 Wall Walks 

30-25-20-15-10 Alt DB Hang Clean & Jerks (50/35)

15-12-9-6-3 T2B

 

B)

Strength:

KB Suitcase Walking Lunges: 4x 10/10 (walk all 10 lunges on 1 side then switch) (HAP KB’s)

Conditioning:

8min “Death By”

1 Front Squat (135/95)

1 BFB

15 DU

Accessory:

3x 4 Nordic Curls 

E/F

E)

Strength:

Back Squat: 3x 6 @78%

Front Squat: 3x 4 @75%

Partners (2)

Conditioning:

6min AMRAP:

60 WB

ME Pistols in remaining time

Rest 2 mins

4min AMRAP:

40 WB

ME Pistols in remaining time 

 

F)

Quality:

BTN Tempo Strict Press: 3x 8-12 (3 up, 1 top, 3 down)

Prone YTW’s: 3x 10/10/10

Hollow Rock Holds: 3x :45-1:00min

KB Russian Twists: 3x 30

FT:

500-400-300-200-100m Row

10-8-6-4-2 DB Renegade Rows (50/35’s)

C/D

C)

Strength:

15min EMOTM:

1)6-10 Strict Pullups

2):30 sec Ring L-Sit Hold

3)Rest

KB Gorilla Rows: 2x 30 (total, alt arms)

Conditioning:

15min EMOTM:

1)15/12 cal AB + ME Ring Rows or T2B

2)Rest

3)Rest

 

D)

Strength:

5x 10-15 DB Floor Press + 5 Plyo Pushups (high as possible)

Russian Dips or Pushups: 4x 6-10

Conditioning:

4RDS:

400m Run

15 BBJO (24/20)

5/5 SA KB S2OH (32/24)

A/B

A)

Strength:

Banded Weight Strict Presses: 3x 8

KB SeeSaw Presses: 3x 20 (alt arms, 10 per)

Conditioning:

10 RDS:

5 C&J (115/80)

30 DU

5 BFB

 

B)

Strength:

BR Reverse Lunges: 4x 6/6 

BR Split Squats: 3x 6/6

Conditioning:

6RDS:

15/12 Cal Row

12 DB Box Step Up’s (1)(50/35)

E/F

E)

Strength:

Front Squat: Build to 3RM

Then

BR Split Squats: 3x 8/8

Conditioning:

FT:

30-20-10 WB Weighted Jumping Lunges 

20-15-10 C2B

W/ E2MOTM (start with this) (10/7 Cal Row)

 

F)

Strength:

Tall Snatches: 3x 5 + 3 BTN Push Presses 

Snatch Complex: 6x 1 PS + 1 HPS (drop) + 1 PS @75% of 1 RM PS

Conditioning:

3RDS:

400m Run

5 DB Renegade Rows (50/35’s)

5 Devil Presses 

5 Double Hang Power Snatches 

5 Double Hang Clean & Jerks 

*once DBs come to the hang if you break up the reps, must perform 200m run before finishing the rest of the reps )

C/D

C)

Quality:

3RDS:

30 BB Side Bends 

20 Prone T’s

20/20 SL Weighted Glute Bridges 

Conditioning:

“Tabatta” (switch between movements after each interval)

AB Cals

Shuttle Runs

DU / Weighted 

Accessory:

Banded Hamstring Curls: 2x 40-50

 

D)

Strength:

Narrow Grip Floor Pres: 6×6 

Russian Box Dips: 3x 6-10

Conditioning:

FT:

Buy In – 5 Wall Walks

21-15-9

Burpees to target

Ring dips

Buy Out- 5 Wall Walks 

A/B

A)

Strength:

Build to heavy 1 rep Cluster 

Then,

Build to heavy 1 rep Squat Clean & Jerk

Conditioning:

Partners (2)

FT:

“Kalsu”

100 Thrusters (135/95)

w/ EMOTM 5 Sync BFB

 

B)

Strength:

Build to heavy 1 rep Strict Pullup

Then

Build to heavy 1 rep Strict Chin Up

Conditioning:

Partners (2)

2RDS:

1,500/1,200m Row

30 Sync T2B

20 Box Jump Overs (30/24)

10 MU

 

E/F

E)

Open Skill Work:

15 mins

Conditioning:

Partners (2)

5RDS:

20 HPC (185/135)

16 Box Jumps (36/30)

12 MU

 

F)

Quality:

Deadbugs: 3x 10

Kneeling Pallof Presses: 3x :30 sec ( per side)

Deficit Cossack Squats: 3x 8/8

Conditioning:

Every 5 mins for 20 mins:

800m Run

1x ME Banded Pushups

AMRAP BB Skull Crushers in remaining time

C/D

C)

Strength:

BR Reverse Lunge to Box Step up: 5x 8/8

Conditioning:

FT:

30 (155/105) 20 (185/135) 10 (205/145) Deadlifts 

60-80-100 DU

400m Run after each set

 

D)

Strength:

BTN Strict Press: 3x 5

BTN Push Press: 3x 5

Push Press: 3x 5

Jerks: 3×3 

Conditioning:

2 mins on 1 min off, Until 40 BFB Burpees are completed 

15 S2OH (155/105)

AMRAP BFB 

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