WORKOUT OF THE DAY
C/D

C)

Conditioning:

5mins on 1 min off x 4

100 DU

400m Run

Max Cal Row in remaining time

Accessory:

3RDS:

20 Bent over rear delt flys

40 Seated banded face pulls

 

D)

Strength:

Front Squats: Build to heavy 2 

Then

6min EMOTM:

2 Front Squats @80%+

Conditioning:

FT:

9-7-5

DB Burpee Box Jump Overs (50/35’s) (24/20)

18-14-10

WB (20/14)

A/B

A)

Strength:

Power Snatch + OHS: 10mins to build to heavy set

Then

6min EMOTM:

2 TNG Power Snatches + 2 OHS @70%+ of ^

Conditioning:

FT:

21-15-9

Power Snatch (95/65)

OHS

200m Run after each set

 

B)

Strength:

Weighted Strict Chin Ups: 5×5

Banded Side Plank Holds: 3x :40/:40

Conditioning:

FT:

70 T2B

70 Box Jumps (30/24)

70 HR-Pushups

  • Can break up in anyway
E/F

E)

Strength:

Box/Ring Dips: 3x 6-10 w/ 2 sec pause in the bottom and the top

Then

Plyo Pushups: 3x 6-10

Conditioning:

6min AMRAP:

2 MU

4 HSPU

6 KBS (32/24)

Rest 3mins

3RDS:

5 MU

10 HSPU

15 KBS

Accessory:

DB Roll Backs: 2x 20

 

F)

Open skill Work:

10mins

Quality:

Russian Twists: 3x 40 

BB Side Bends: 3x 20-30

Single Leg Jumps: 5x 5/5 or Sitting knee to plate jumps 

Conditioning:

Every 8mins for 3 sets:

1,000/800m Row

Accessory:

Reverse Curls: 3x 20

 

C/D

C)

Strength:

Hang Power Clean: 10mins to build to heavy 1 

Hang Squat Clean: 10mins to build to heavy 1

Conditioning:

FT:

15-10-5

SA KB Hang cleans (24/20) (all reps on both arms)

Burpee Box Jumps (24/20)

 

D)

Strength:

Pause Back Squats: 5×5 w/ 2 sec pause in bottom @65%+

Conditioning:

10min AMRAP:

12 Jumping Lunges 

12 Weighted Situps (25/15)

36 DU

A/B

A)

Strength:

Banded Deadlifts: 5×3 @65%+

Heel Walk out and backs: 3x 4-6

Conditioning:

3RDS:

800m Run

500m Row

Rest 2mins after each round

 

B)

Strength:

Pause Split Jerks: 5×1 w/ 2 sec pause in dip and catch

Split Jerk: Build to heavy but not max single 

Conditioning:

Partners 2

FT:

60-40-20

S2OH (135/95)

Box Jump Overs (24/20)

C2B

W/ EMOTM 3 Sync Burpees over the bar

or Solo

30-20-10

S2OH (115/800

Box Jump Overs (24/20)

Pullups

W/ EMOTM 3 Bar Facing Burpees

E/F

E)

Strength:

HH Power Snatches: 3×3

6x 1 Snatch Pull+ 1 Hang Power Snatch

Then

6x 1 Snatch Pull + 1 TNG Power Snatch

Conditioning:

3RDS: 2min on, 2min off

Rd 1- 30 Hang Power Snatch (95/65)

Max cal row in remaining time

Rd 2- 20 Hang Power Snatches 

Max Cal Row

Rd 3- 10 Hang Power Snatches

Max Cal Row

 

F)

Strength:

Tempo Back Squats: 5×5 @65-70% (4 down,2 bottom, 0 up, 1 top)

Cossack Squats: 3x 8/8

Conditioning:

FT:

50 Burpees to target

w/ EMOTM 5 Front Squats (155/105)

C/D

C)

Strength:

Deadlift: Build to heavy but not max 5 rep

Then

SL RDL: 3x 6/6

Conditioning:

10min “Death By”

Double KB Walking Lunges (24/20’s)

Box Jump Overs (24/20)

*starting with 2 reps of each, and adding two reps to each movement after every completed minute.

 

D)

Strength:

4RDS FQT:

5-8 Strict T2B + 20 Flutter Kicks

6-10 Louie Pushups

:30 sec Ring Plank Hold

Rest as needed after set

Conditioning:

4RDS:

400m Run

12 T2B

12 Ring Dips

Accessory:

Scap Pushups: 2x 20

A/B

A)

Strength:

BTN Strict Press: 3x 10 w/ weights hanging from bands, superset w/ 40 band pull -a- parts

Then

Build to heavy 6 rep Push Press (Fr)

Conditioning:

3RDS:

21 Box Jumps (24/20)

15 Thrusters (95/65)

9 Hang Power Clean & Jerks

 

B)

Open Skill Work: 

10 mins

Strength:

4x 6-8 Single Arm Ring Rows

4x 10/10 Lateral Kneeling WB Toss

Conditioning:

15min AMRAP:

30 DU

5 MU

30 DU

15 HR-Pushups

15/12 Cal Row

Accessory:

Banded Tricep Extensions: 3x 40

E/F

E)

Strength:

Back Squats: 5×3 @85%

Conditioning:

Every 2mins for 12 mins or until failure:

10 Double DB Squats (50/35)

10 Burpees over the DBs

Accessory:

Seated Banded Hamstring Curls: 2x 50/50

 

F)

Conditioning:

4RDS:

800m Run

20 BB Bicep Curls (45/35)

20 Bent over rows w/ slight pause at chest

Accessory:

Side Plank w/ Elbow Touches: 3 x15/15

C/D

C)

Strength:

Strict Press: 5×5 w/ 2 sec pause at lockout and FR

Conditioning:

3RDS:

5 Deficit HSPU (45+25/45)

15/12 Cal Row

into

3RDS:

4 Deficit HSPU (45/25+10)

12/8 Cal Row

into

3RDS:

3 Strict HSPU

9/6 Cal Row

12min Time Cap

 

D)

Strength:

4x 1 HH PC + 1 LH PC

Then

6x 2 Deadlifts + 1 Power Clean (building up)

Conditioning:

FT:

40 Situps

20 Power Cleans (165/115)

40 Box Jump Overs (24/20)

20 Power Cleans

40 Situps

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