WORKOUT OF THE DAY
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

C/D

C)

Strength:

Floor Press: 5×6 (middle)

Weighted Ring Pushups: 4x 10-15

Conditioning:

FT:

21-15-9

Deadlifts (185/135)

BFB

T2B

Accessory:

Sphinx Pushups: 2x 6-10

 

D)

Aerobic Capacity:

3/4x:

800m run

Rest 1 min

400m run

Rest 1 min

200m run

Rest 3mins

Accessory:

“Tabatta”

Situps

Russian Twists

A/B

A)

Strength:

Back Squats: Build to heavy 2 rep

Skater Squats: 3x 10-15 reps per leg

Conditioning:

FT:

50-40-30

WB (20/14)

Cal Row

 

B)

Strength:

10min EMOTM:

2 TNG Power Cleans @70% + 2 Box Jumps (36/30) 

Build to heavy Power Clean w/ slight pause in catch

Conditioning:

12min AMRAP:

10 DB Hang Power Cleans (L)

5 Box Jumps (36/300

10 Hang Power Cleans (R)

5 Box Jumps

50 DU

Rest 1 min after round

E/F

E)

Strength:

Strict Press in split stance: 4×5 w/ 2 sec pause in FR and Lockout

Then

Strict Press: 3×3 (normal)

Conditioning:

FT:

10-8-6-4-2

Power Clean (165/115)

S2OH

Rest :30 sec after each set

 

F)

Strength:

Ring L-Sit Holds: 3x :30

Hollow Rock Holds: 3x :45

Weighted Strict Pullup: Build to heavy 1 with 3 sec pause above bar

Conditioning:

15min EMOTM:

1)15 C2B

2)15 Burpees

3):30 sec Wall Sit Hold

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