WORKOUT OF THE DAY
E/F

E)

Strength:

Front Squats: 4×4

Front Rack Holds: Every 1:10 for 5 sets, :10 sec FR Hold @120% of 1RM

Conditioning:

12min AMRAP:

10 FR Lunges (115/80)

10 SDLHP

10 C2B

Rest 1:00min after each round

 

F)

Strength:

5RDSFQT:

: 35 sec Side Plank Hold (with medball)

5 Box Jumps (36/30)

:35 sec Side Plank Hold (with medball)

5 Box Jumps (36/30)

15-20 SA OH Banded Tricep Extensions

Conditioning:

FT:

21-15-9

Bar Facing Burpees

Hang Power Snatches (75/55)

C/D

C)

T.H.O #4

10min Power Clean & Jerk Warm up

Conditioning:

“Gritty Grace”

2RDS:

15 Clean & Jerks (135/95)

15 Back Squats

Accessory:

Good Mornings: 3×15

Bent over rows: 3×15

 

D)

Strength:

Floor Press: 3×8 (Narrow), 3×6 (Middle), 3×4 (Wide)

Decline Ring Pushups: 2x 10-15

Conditioning:

FT:

50/40 Cal Row

2min Rest

50/40 Cal Row

A/B

A)

Strength:

15min EMOTM:

1) 6 Strict Pullups

2) 10 Double KB Rows (slight pause at chest)

3) 6-8 Tempo Ring Dips (3 down, 2 bottom, 0 up)

Conditioning:

3RDS:

12 Burpee Pullups

24 Box Jump Overs (24/20)

 

B)

Conditioning:

Every 5mins for 15mins:

800m Run

at 20:00min

“Annie”

at 30:00min

3RDSFQT:

12/12 SLRDL

60 Band pull-a-parts

E/F

E)

Strength:

Pause Back Squats: 3x 3 Heavy

Back Squats: 3x 5/6 at same weight ^

Sumo Stance Good Mornings: 2x 10

Conditioning:

Every 2mins for 10mins

10 Weighted Step Ups (24/20) (50’s/35’s)

10 C2B

 

F)

Conditioning:

30min EMOTM:

1) 20/15 Cal Row

2) 10 Burpees over erg

3) 30 Russian Twists (45/25)

4) 15 Rower Crunches (feet on seat and sliding in) (controlled)

5) Rest

 

C/D

C)

T.H.O #3

FT: 15min Cap

* 20 Pistol Buy In

3RDS:

20 WB (20/14)

15 T2B

5 Squat Snatches (155/105) ( Can power + OHS)

* 20 Pistol Buy Out

 

Accessory:

Skater Squats: 3x 15/15

 

D)

Strength:

Push Press: 3×5 w/ 2 sec Pause at top

Push Press: 4×3 Build to max

Conditioning:

2RDS:

30 HPC (95/65)

20 Push Presses

30 HR-Pushups

 

Accessory:

Bent Over Rear Delt Flys: 3x 10+

Zoom Tuesday

Strength:

SA Floor Press: 4x ME (per side)

Narrow Width Pushups: 3x ME

Conditioning:

4RDS:

3 Wall Walks

25 KBS

A/B

A)

Strength:

Seated Banded DB Strict Press: 4x 10/10

DB Pushups (palms facing in, hands rotated out on DB heads): 3x 10-5

Conditioning:

FT:

200m Run

21 Burpees

21 Box Jumps (24/20)

400m Run

15 Burpees

15 Box Jumps (30/24)

800m Run

9 Burpees

9 Box Jumps (36/30)

 

Accessory:

DB Tempo Skull Crushers: 2x 10-15 (4 down, 1 bottom)

 

B)

Strength:

Weighted Strict Chin Ups: 5×5

Conditioning:

FT:

500,400,300,200,100m Row

20-18-16-14-12 1+ 1/4th Air Squats

40 DU after each set

 

Accessory:

Banded Hammer Curls: 2x 30-40 w/ pause at top

Zoom Monday

Strength:

5RDS:

1:00min Plank Hold

:30 sec ME Heel Elevated Narrow Stance Goblet Squats

:30 sec Rest

1:00min Steady Situps

:30 sec ME Weighted Jumping Lunges

:30 sec Rest

Accessory:

RDL: 3x 12+

E/F

E)

Strength:

Front Squats: 5×6

Conditioning:

FT:

30-20-10

Deadlifts (185/135)

9-7-5

MU

 

F)

Strength:

4RDSFQT:

12 Plyo Pushups (high)

40 Weighted Russian Twists

10 Medball Deadbugs

12 (Elbows In) DB Floor Presses

Conditioning:

6min EMOTM:

6 Double KB Push Press (24/20) + 6 Full Box Jump Overs (24/20)

Zoom Friday

Strength:

S/A Strict Press or Push Press: 4x 8-12 (per arm)

Superset with 4x 8-12 Lateral Plyo Pushups

Conditioning:

5RDS:

50 DU

14 S2OH (7/7 SA)

7 Lateral Burpees over object

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