WORKOUT OF THE DAY
A/B

A)

Strength:

Skater Squats: 4x 12-15 per leg w/ 10 Foam Roller Dead Bugs

Conditioning:

FT:

800m run Buy In*

10-8-6-4-2

KB Thrusters (24/20)

Weighted Box Step Ups (24/20)

800m run Buy Out*

 

B)

Strength:

5min EMOTM:

2-6 MU or 6-12 C2B/PU

Rest 3mins

4x 5 Strict L-Sit Pullups + 30-40 Banded Tricep Extensions

Conditioning:

100-80-60-40-20

DU

20-18-16-14-12

T2B

Cal Row

E/F

E)

Strength:

BTN SG PP: 3×5 + 30 Underhand Band Pull-a-parts

5x 2 Hang Snatch Pulls + 1 Hang Power Snatch

5x 2 Hang Snatch Pulls + 1 Hang Squat Snatch

Conditioning:

FT: 15mins

15 BFB

30 Snatches (75/55)

15 BFB

30 Snatches (95/65)

15 BFB

30 Snatches (115/80)

15 BFB

Max Snatches (135/95)

 

F)

Strength:

Back Squats: 2×10 @50%, 1×10 @55%, 1×10 @60%, Optional Set 1×10 @62%

Half Kneeling Lateral WB Toss: 3x 10/10

Conditioning:

5min AMRAP:

2,2,4,4,6,6 etc..

Goblet Squats (32/24)

Box Jumps (30/24)

C/D

C)

Strength:

Good Mornings: 3x 10

Bulgarian Split Squats: 3x 15/15

Conditioning:

4RDS:

400m Run

15 Weighted Situps (45/25)

40 Toe to plate touches

 

D)

Strength:

Build to heavy 3 rep Pullup

Then, 3×3 Pause Strict Pullups (3 sec)

Conditioning:

FT:

18-14-10

Cal Row

9-7-7

Burpee MU

Rest 2mins

FT:

42 Cal Row

21 C2B

A/B

A)

Strength:

Front Squats: 5×5 @80%+

Conditioning:

5RDS:

5 TNG Squat Cleans (135/95)

5 Burpee Box Jump Overs (30/24)

15 T2B

 

B)

Strength:

SA Half Kneeling DB Strict Press: 3x 10/10

SA DB Neutral Grip Floor Press: 3x 10/10

Banded Pushups: 2x ME

Conditioning:

Every 2mins for 10mins:

2RDS

5 KB (2) Push Presses

20 DU

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

1 2 3 4 225