WORKOUT OF THE DAY
E/F

E)

Strength:

Tempo Back Squats (de load): 5×5 @60-65% (3/4 down, 2 bottom, 0 up, 1 top)

Conditioning:

6min EMOTM:

10-12 C2B, Max Pistols in remaining time

Score = max Pistols

Rest 2mins

6min EMOTM:

15 Air Squats, Max T2B in remaining time

Score = max T2B

 

F)

Strength:

12min EMOTM:

2 TNG Power Snatches

1-4 @70%, 5-8 @75%, 9-12 @80%

Then, 5×1 Power snatches building up

Conditioning:

FT:

21-15-9

Burpees to target

S/A DB Push Press  (50/35)

Accessory:

Lu Raises: 3x 10

C/D

C)

Strength:

BTN Split Jerk: 5×1

Split Jerk: Build to 80-90% of max, or can max out if feeling good

Conditioning:

FT:

24-20-16

OH Lunges (95/65)

500/400m-400/300m-300/200m Row

Accessory:

BB Skull Crushers: 2×20

 

D)

Quality:

Foam Roller Dead Bugs: 3x 10

Hollow Rocks: 3x 10 Weighted + 10-20 Unweighted 

3RDS:

:30 sec max plate jumps

5/5 Single leg box jumps

Rest 1 min after sets

Conditioning:

FT:

800-400-200-400-800m Run

80-60-40-60-80 DU

  • every time you break or mess up, preform 5 BBJO (24/20)
A/B

A)

Strength:

Tempo Power cleans: 2×2

Tempo Squat cleans: 2×2

Build to 1RM Squat Clean

Conditioning:

8min AMRAP:

200m Run

5 Hang Power Cleans (185/135)

5 Front Squats

 

B)

Strength:

5RDS:

L-Sit Strict Pullups: 3-5

Lateral Wall Ball Side Toss: 10/10

Conditioning:

FT:

30 Burpee BMU / 40 Burpee C2b/ Pullups

w/ EMOTM 3 Box Jumps (36/30)

Accessory:

2RDS:

50 Banded Hammer Curls

1:00min Banded Side Plank Hold (per side)

E/F

E)

Strength:

Strict Press: Build to 1RM

Then

Weighted Strict Situps: Build to 8 rep max with KB/DBs locked out OH

Conditioning:

20-16-12-8-4

Double KB Push Press (24/20’s)

*200m run every time you have to break a set + after every time you finish a full set

Accessory:

Sphinx Pushups: 2x 6 with Hold at lockout

Banded Tricep Extensions: 2x ME

 

F)

Strength:

Deadlift: Build to 1RM

BR Weighted Setups: 2x 20 (24/20)

Conditioning:

“Tabatta”

Cal Row

Medball Squats (bear hug) (20/14)

C/D

C) 

Aerobic Capacity:

5RDS:

400m Run

1:00min Plank

Rest 5mins after fifth round

10min Max Cal Row

w/ Every 2mins 15 KBS (32/24) (start with swings)

 

D)

Strength:

Weighted Strict Chin Up: Build to heavy 3 rep

Skill Work:

10mins of MU practice:

Seated Banded Ring Transitions, ring ground kick overs, jumping BMU

Conditioning:

10min AMRAP:

10 Burpees

10 C2B

10 Box Jump Overs (24/20)

A/B

A)

Strength:

Banded DB Floor Press: 5x 20 w/ 5-10 Plyo Pushups (max height)

Lateral Plyo Pushups: 5x 10

Conditioning:

6RDS:

5 BBJO (30/24)

10 DB HPC (50/35)

40 DU

 

B)

Warmup:

2RDS:

10 Deadbugs with foam roller

20 Bent Over Rear Delt Flys

Strength:

Back Squat: Build to 1RM

Then

Back Squat: 3x 10 @75% of ^

Conditioning:

5min AMRAP:

10 Jumping Squats

10 T2B

10 Jumping Lunges

E/F

E)

Aerobic Capacity:

3x 10min Windows:

800m Run buy in*

2RDS:

15/12 Cal row

200m run

Rest 3mins at 10min mark of every round

 

F)

Conditioning:

Partners:

0:00-12:00min AMRAP

10 MU

20 Power Snatches (155/105)

30 OHS

Rest 12:01-16:00

16:00-30:00min AMRAP

20 Pullups

20 Thrusters (115/80)

40 Power cleans 

 

Solo:

4 MU 

8 Power Snatches (155/105)

14 OHS

Rest 1 min after round

 

10 Pullups

10 Thrusters (95/65)

20 Power Cleans

rest 2 mins after set

 

 

C/D

C)

Strength:

Deadlift: Build to heavy 2 rep

Conditioning:

3RDS:

15 Box Jumps Overs (24/20)

15 KB Deadlifts (32/24)

Rest 2 mins

30 KB Lunges (32/24)

w/ EMOTM 6 Box jump overs

 

D)

Quality:

5RDS:

10 BTN Banded Strict Press (weights hanging)

:30 sec Bar Dead Hang

:30 sec side plank hold w/ medball (each side)

10-15 Medball situp wall throws

Conditioning:

6RDS (each for time)

50 DU

10 Burpees to target

rest 1 min after each set

 

A/B

A)

Strength:

Clean Complex: 3x 3 upright rows + 3 tall power cleans + 3 tall squat cleans

Then

Build to heavy clean pull + Power clean + pause Front Squat 

Conditioning:

3RDS:

10 Power Cleans (155/105)

10 Front Squats

10 BFB

 

B)

Strength:

5x 6 Strict Pullups + 6 Ring Dips w/ 2 sec at lockout + turn out and 2 sec in bottom of dip

Conditioning:

Every 3mins for 5 sets:

15/12 Cal row

10 T2B

10 Ring Dips

Accessory:

Banded Tricep Extensions: 2x 40

E/F

E)

Strength:

BTN Strict Press: 3×10

BTN Push Press: 3×5

Hang Power Snatch + Power Snatch: 8×1

Conditioning:

FT:

100 KBS (32/24)

w/ EMOTM 5 Full box jumps over 

 

F)

Strength:

Back Squats: 6x 3 Squats (rack and count to 10) + 3 Squats @75%

Conditioning:

3RDS:

30 WB Lunges (20/14)

20 WB Deadlifts

10 MU / Burpee Pullups

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