WORKOUT OF THE DAY
November 7th

Strength:
Hang Power Snatches: 3-3-3-3
Strict Pullups: 2x 10-15

Conditioning:
4RFT:
4-6 MU
20 Power Snacthes (75/55)
Rest 1:30 After each set

Accessory:
1-2 RDS:
40 Band Pull-a-parts
20 Bent Over Rear Delt Flys
10 Double KB Bent Over Rows

November 6th

Strength:
Front Squats: Every 2mins for 10mins, 3 Pause Squats @73-78%
Speed Squats: 5-5-5 @65-70%, Super set with 10 Weighted Jumping Lunges

Conditioning:
2RFT:
16 FR Lunges (135/95)
400m Run

November 5th

Strength:
Floor Press: 10-10-10-10 (Narrow)
Banded Pushups: 3x 8-12

Conditioning:
7RFT:
5/5 S/A KB S2OH (32/24)
5 Box Jumps (30/24)
10 T2B

Accessory:
KB Flys: 15-15

November 4th

Conditioning:
21min EMOTM:
1) 15/12 Cal Row 12/8 Bike
2) 50 DU
3) 5 Deadlifts (245/175) + 5 Burpees over the bar

Accessory:
Weighted Situps: 15-15-15
KB (2’s) RDLs: 12/12-12/12-12/12

November 2nd

Strength:
Snatch Balances: Build to heavy 3

Conditioning:
6RFT: Partners (2)
20 OHS (115/80)
10 MU
5 Sync Bar Facing Burpees

November 1st

Open Skill Work:
10mins

Conditioning:
FT:
800m Run
10 Power Cleans (205/145)
800m Run
8 Power Cleans
800m Run
6 Power Cleans
800m Run
4 Power Cleans
800m Run
2 Power Cleans

October 31st

Strength:
Chin Up: Build to heavy 3 rep with 3sec pause at the top

Conditioning:
5min AMRAP:
Max Cal Row/ Bike

Rest 3mins

5min AMRAP:
20 KBS (R) (32/24)
15 Box Jump Overs (24/20)
10 C2B

Accessory:
Bent Over KB Rows: 12/12-12/12-12/12

October 30th

Strength:
Tempo Ring Dips: 6-6-6-6-6 (2 top, 3 down, 2 bottom, 0 up)
Ring Plank Holds: 2x :45sec

Conditioning:
4RDFQT:
10 Plyo Pushups (45’s/25’s)
20 Russian Twists (25/15) (each side)
10 Ring Pushups
75 DU
*Rest as needed after each round

October 29th

Strength:
Back Squats: 10-10-10 @70%
BR Reverse Lunges: 10/10-10/10

Conditioning:
5RDS: 1min on 1min off
16 KB Weighted Step ups (24/20kg), (24/20)
Max DU
Score = Total DUs

October 28th

Strength:
Clean & Jerk: Build to a heavy 2 rep Squat Clean & Jerk (not TNG)

Conditioning:
8min AMRAP:
3 Hang Squat Cleans (165/115)
6 S2OH
9 Burpees over the bar

Accessory:
2RDS:
30 Banded Face Pulls
10 Lu Raises

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