WORKOUT OF THE DAY
Zoom Thursday

Strength:

Split Lunges: 4x 10/10 1+1/4th

Conditioning:

7RDS:

10 Jumping Lunges

10 Air Squats

10 Sprawls

Accessory:

Zercher Good Mornings: 3×10

C/D

C)

T.H.O #2

Conditioning:

FT:

36-30-24-18-12

DB Snatches (50/35)

10-10-10-10-10

BBJO (24/20)

40-40-40-40-40

DU

Accessories:

Upright BB Rows: 3x 10

BB Bicep Curls: 3x ME

 

D)

Aerobic Capacity Work:

28min EMOTM:

1) 20/16 Cal Row

2) Rest

3) 200m Run

4) Rest

Zoom Tuesday

Strength:

3RDS:

8 Clapping Pushups

16 Scap Pushups

Conditioning:

FT:

100 Pushups

*Every time you break preform 5 KBS

Accessories:

Dips: 3x ME

A/B

A)

Strength:

Tempo Back Squats: 3×4 (4 down, 1 bottom, 0 up)

Back Squats: 3×4 (heavy)

Conditioning:

FT:

30 Goblet Squats (32/24)

15 Pullups

30 Goblet Reverse Lunges

20 T2B

20 Goblet Squats

15 Pullups

20 Goblet Lunges

20 T2B

 

B)

Strength:

Strict Press: 5x 5 1+1/4th

Conditioning:

3RFT:

400m Run

10 Strict Presses (115/80)

30 Hollow Rocks

A/B

A)

Strength:

Tempo Back Squats: 3×4 (4 down, 1 bottom, 0 up)

Back Squats: 3×4 (heavy)

Conditioning:

FT:

30 Goblet Squats (32/24)

15 Pullups

30 Goblet Reverse Lunges

20 T2B

20 Goblet Squats

15 Pullups

20 Goblet Reverse Lunges

20 T2B

 

B)

Strength:

Strict Press: 5x 5 1 +1/4th

Conditioning:

FT:

400m run

10 Strict Presses (115/80)

30 Hollow Rocks

Zoom Monday

Strength:

15min EMOTM:

1) 6/6 S/A Thrusters

2) 16 Alternating V-Ups

3) 40 High Knees

Rest 2mins

FT:

30 Goblet Squats

30 Goblet Reverse Lunges

Zoom Friday

Strength:

5RDS:

14 Lateral Plyo Pushups

:45 sec Elbow to Palms Plank

Conditioning:

5RDS:

10 S2OH

30 DU

10 Burpees

30 DU

E/F

Open Skill Work:

15mins:

DU, HS, MU

Conditioning:

FT:

30-20-10

S/A DB Push Press (15/15)(10/10)(5/5)

75 DU after each set

Rest 2mins

30-20-10

S2OH (95/65)

50 DU after each set

 

F)

Strength:

Tall Power Cleans: 2x 5

High Hang Power Clean: Build to heavy 5 rep

Hang Power Cleans: Build to heavy 3 rep

Conditioning:

12min AMRAP:

4 Power Cleans (205/145)

8 HR-Pushups

12 Box Jump Overs (24/20)

Zoom Thursday

Conditioning:

Every 2mins for 14mins:

12 Weighted Step Ups

30 Mountain Climbers

Rest 2mins

30-20-10

Goblet Squats

Situps

Rest 1min

*60 Jumping Lunges

*Every time you break/ stop preform 10 burpees

C/D

C)

Strength:

5min EMOTM:

5 Deadlifts

RDL: 3x 15

Conditioning:

15min EMOTM:

1) 10-12 Full Box Jump Overs (24/20)

2) 200m Run

3) 12 Weighted Situps (45/25)

 

D)

T.H.O

Wod 1 (2 scored parts)

In a 14min Window:

FT:

A) 20 FR Lunge (115/80), 20/15 Cal AB

B) In remaining time establish a 3RM Front Squat (from the ground)

Accessory:

Heel Elevated Narrow Stance Squats: 3x 10 (DB or KB)

Bulgarian Split Squats: 3x 15/15

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