WORKOUT OF THE DAY
A/B

A)

Conditioning:

30 min EMOTM:

1)15/12 Cal AB

2) 16 Pistols 

3)100m Run

4) 15 KBS (32/24)

5) Rest

Accessory:

3RDS:

:30-45 sec Hollow Rock Holds

10/10/10 Prone YTW’s

 

B)

5x 3 Weighted Strict Chin ups ( drop weight) + 3-5 Unweighted 

Bent Over Banded BB Supinated Rows: 3x 15

Conditioning:

FT:

30 T2B

30 Renegade Rows (50/35)

30 T2B

E/F

E)

Strength:

5x 5 Weighted Strict Pullups + 5 Strict T2B

Weighted Ring Dips: 5×5 

Conditioning:

Partners (2)

15min AMRAP:

12 Wall Walks 

24 Cal Row

36 Pullups 

 

F)

Strength:

6x Build to heavy 3 rep Front Squat (from the ground)

Conditioning:

Every 3 mins for 15 mins:

10 DB DL (50/35)(2)

10 Box Jumps (24/20)

10 DB Squats 

30 DU

C/D

C)

Strength:

Back Squat: 3×5 @80%

Front Squat: 3×5 @75%

Conditioning:

FT:

100 DU

20/16 Cal AB

20 Double DB Step Ups (50/35’s)(24/20)

100 DU

 

D)

Strength:

Box L-Sits: 5x :20-:30 

Side Plank Dips + Hold: 3x 10 + :30 (per side)

Conditioning:

4RDS:

400m Run

100m Double KB Farmers Carries (32/24)

Rest 2 mins after each set

A/B

A)

Strength:

Power Snatches: 5x 3@75-85% of 1RM PS

Conditioning:

Partners (2)

3RDS:

40 Alt Arms, Alt Legs Hang Split Snatches (50/35)

30 Box Jump Overs (30/24)

200m Medball Run (together)(20/14)

 

B)

Strength:

3-4 RDS:

6 Wide Grip Strict Pullups

8 Banded Louie Pushups 

Rest 1:30 after each round 

Then

3-4 RDS:

8/8 Banded Tempo Rows (1 top, 3 down)

8 Plyo Pushups (high)

Rest 1:00min after each set

Conditioning:

FT:

50/40 Cal Row

HR-Pushups

35/28 Cal Row

HR-Pushups

20/16 Cal Row

HR-Pushups

E/F

E)

Conditioning:

Every 4mins for 20mins:

400m Run

20 KB Gorilla Rows: (24/20) (alt arms, 10 per side)

Accessory: 3RDS

15/15 Side Plank Elbow Touches

10/10 Cross Body Hammer Curls

30 Banded Face Pulls

Then

3min AB Cool down:

 

F)

Strength:

Tempo Back Squats: 4×5 (4 down, 2 bottom, 0 up, 1 top) @65%+

Conditioning:

Partners (2)

FT:

60 Power Cleans (135/95)

20 Sync T2B

15 Sync BFB

20 Sync T2B

60 FR Lunges 

Accessory:

Front Foot Elevated (high) Curtsy Lunges: 3x 10/10

C/D

C)

Strength:

Dead bugs: 3x 10

Deadlift (reg or sumo): 5×8 @60%+

Conditioning:

FT:

40 DB (1) Walking Lunges (50/35)

120 DU

60 Situps

120 DU

40 DB Walking Lunges 

 

D)

Strength:

Pause Seated Strict Press: 5×4 w/ 3 sec hold at top and bottom @80%

Weighted Ring Dips: 4x 5

Conditioning:

5RDS:

20/16 Cal Row

5/4 Wall Walks 

Accessory:

Banded Tricep Extensions: 3x 30

A/B

A)

Strength:

10min EMOTM:

3 Strict Chin Ups w/ 2 sec pause at top + 6 Sitting Heels over KB

3RDS FQT:

Bent Over Double KB Rows: 3x 12-15

Bent Over Rear Delt Flys: 3x 20

Conditioning:

2RDS:

500/400m Row

25 Thrusters (75/55)

15 C2B

 

B)

Strength:

Gymnastic Pushups: 5x 2-5 (Normal, Diamond, Wide, Staggered L, Staggered R)

DB Pause Floor Press: 3x 12 w/ 2 sec at bottom and top

Conditioning:

FT:

30-20-10 Box Jump Overs (24/20)

20-15-10 Medball Cleans (20/14)

10-10-10 Burpees over medball

100m run after each set

E/F

E)

Strength:

Pause Front Squats: 6x 3 w/ 2 sec pause in bottom @70-75%

Conditioning:

Partners (2)

18min AMRAP:

40 DB Lunges (1 FR, 1 OH, switch OH arms after every 5 reps)

30 Ring Dips

20 Box Jumps (36/30)

10 Burpee BMU

 

F)

Strength:

Drop Power Snatches: 3x 5

Power Snatch: Build to 1 RM

Conditioning:

18min AMRAP:

400m Run

30 PS (75/55)

400m Run

20 PS (95/65)

400m Run

10 PS (115/80)

400m Run

Max PS (135/95)

C/D

C)

Quality:

3/4x

Band Pull-a-parts: 30

Box L-Sits: :30 sec

Bent Over Rear Delt Flys: 15

Banded Side Plank Dips: 15/15 w/ squeeze at top

Conditioning:

15min EMOTM:

1)15/12 Cal AB + Max DU

2)Rest

3)Rest

Score = Total DU

 

D)

Strength:

Bent Over BB Rows to Hip w/ Pause: 4x 15

Gorilla Rows: 3x 30 (alt arms, 15 per each side)

Conditioning:

FT:

20/16-16/12-12/8-8/6-4/2 Cal Row

10-8-6-4-2 Burpees over the erg

10-8-6-4-2 Renegade Rows (50/35) (Pushup+Row+Row)

 

A/B

A)

Strength:

Clean Complex: 7x 1 Clean DL + 1 HPC + 1 LH PC @70%+ 

Conditioning:

FT:

3RDS:

10 HPC (185/135)

200m Run

After finishing the 3RD go directly into

3RDS:

15 DL (185/135)

200m Run

 

B)

Banded (weights hanging from bar) Push Presses: 5x 8 w/ slight pause at top

Conditioning:

10min AMRAP:

3 Wall Walks

6 HR-Pushups

9 T2B

12 Box Jump Overs (30/24)

Accessory:

2x 6-10 Sphinx Pushups

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