WORKOUT OF THE DAY
A/B

A)

Strength:

Back Squats: Build to heavy 1 Pause + 2 Regular

Then 3×3 @90% of ^

Conditioning:

3RDS:

500/400m Row

15 Burpees over the rower

15 Front Squats (95/65)

 

B)

Strength:

Strict Press: Build to heavy 5 rep

Russian Twists: 4x 30

Conditioning:

6RDS:

2/2 SA KB C&J (32/24)

6 HR-Pushups

8 Box Jumps (24/20)

Rest 3mins

30 (15/15) KB C&J FT:

Can switch arms whenever but have to complete 15 reps per side

E/F

E)

Strength:

Strict Press: Build to heavy 3 rep

Then 3×5 w/ 2 sec pause at Lockout and FR

Conditioning:

Every 3mins for 15mins

300/200m Row

10/10 SA DB Strict Press

Max Situps until the 2:30 mark each set

Accessories:

Sphinx Pushups: 3x 6-10

 

F)

Strength:

Power Cleans: 5×3 (singles) with slight pause in catch

Clean Complex: Build to heavy Squat Clean + 2 FS

Conditioning:

FT:

10 RDS

3 Power Cleans (155/105)

3 Box Jumps (36/30)

*All Cleans must be unbroken sets

C/D

C)

Strength:

Weighted Strict Chin-ups: 5×5

Bent over DB Rows: 3x 12 w pause at chest

Conditioning:

8min AMRAP:

15 Box Jump Overs (24/20)

10 C2B

5 Thrusters (155/105)

Accessory:

Hammer Curls: 2x 20/20

 

D)

Strength:

Sumo DL: 4×5

Heel Walk out and backs: 3x 4-8

Conditioning:

FT:

800m Run

30 Jumping Lunges

30 HR-Pushups

30 Jumping Squats

30 HR-Pushups

800m Run

*Can wear weight vest if you have

A/B

A)

Strength:

Front Squat: Build to 1RM then, 3×3 @85-87%

Conditioning:

FT:

1,000/850m Row

Rest 5mins

1,000/850m Row

Accessory:

2x 10/10 Cossack Squats

 

B)

Strength:

Muscle Snatch: 3×3

10min EMOTM: 3 TNG Power Snatches

1-2 @60%

3-4@65%

5-6@70%

7-8@75%

9-10@80%

Conditioning:

FT:

21-15-9

KBS (32/24)

Burpees over KB (lateral)

50 DU

E/F

E)

Strength:

Pendley Rows: 4×10

Supinated BB Rows: 3x 10

Conditioning:

3RDS:

20 SDLHP (75/55)

15 Box Jump Overs (24/20)

10 Renegade Rows (no pushup)

 

F)

Strength:

Ring Dips: Build to 5RM

Then 2x ME unweighted, rest 2mins between efforts

Banded Pushups: 3x ME

Ring Plank Holds: 3x :45 sec

Conditioning:

5min AMRAP:

2 Wall Walks

4 BMU

8 Pistols

Rest 2mins

4RDS FT:

12 HR-Pushups

4 BMU

16 Air Squats

C/D

C)

5RDS FQT:

20 Bent over rear delt flys

15 Scap Pushups

20 BB Side Bends

500m Row ez/mod

Conditioning:

FT:

30 Pushups Shoot Throughs

w/ Every time you break 300/200m Row

 

D)

Strength:

Front Squat: Build to 3RM

5min EMOTM:

:10 sec FR Hold at 110% of 1RM

Conditioning:

FT:

10-8-6-4-2

OHS (115/80)

Bar Facing Burpees

into

2-4-6-8-10

OHS (95/65)

Bar Facing Burpees

A/B

A)

Strength:

BTN Strict Press: 10-10-10

Banded KB Strict Press: 10-10-10

Conditioning:

2RDS FT:

21 DB Thrusters (50/35)

15 Push Press

9 Hang Squat Cleans

6 BBJO (30/24)

 

B)

Strength:

5min EMOTM:

5 Strict Pullups

Rest 1 min

5min EMOTM:

8-10 C2B

Single Arm Ring Rows: 3x 4-8

Conditioning:

12 mins:

5RDS:

15 T2B

12 Deadlifts (135/95)

50 DU

In remaining time Max Cal Row

E/F

E)

Strength:

Snatch Complex: 4x 1 Power Snatch + 5 BTN Push Presses

Then

Snatch Complex: 6x 1 Snatch Pull + 1 Low Hang Power Snatch (drop) and repeat set

Conditioning:

2RDS:

30 Power Snatches (75/55)

20 Bar Facing Burpees

into

2RDS:

30/20 Cal Row

20 S2OH (75/55)

 

F)

Strength:

Front Squats: Build to heavy 1 pause + 1 regular ( trying to match previous heavy pause front squat from a few weeks ago for the set)

Then

Back Rack Reverse Lunges: 3x 6/6

Conditioning:

10-9-8-7-6-6-5-4-3-2-1

Front Squat (95/65)

Weighted Situps (25/15)

20 DU after each set

C/D

C)

Strength:

Clapping Pushups: 2x ME

Then

Box Dips (Hands on DBs) 5x 8-10 Superset

w/ 6 Plyo Pushups

Conditioning:

FT:

30-20-10

HR-Pushups

Deadlifts (185/135)

75 DU

Accessory:

KB Roll Backs: 2x 15/15

 

D)

Strength:

Weighted Strict Pause Chin Ups: 5x 4

L-Sit Hold: 3x :30 sec with 1:30 rest after

Conditioning:

5min AMRAP:

3 MU

6 Box Jumps (30/24)

9 Air Squats

Rest 2mins

FT:

21-15-9

Box Jumps (24/20)

Air Squats

C2B

Accessory:

Crossbody Hammer Curls: 2x 12-15

 

A/B

A)

Strength:

Hang Power Clean: 10mins to build to heavy 1 rep

Every 2mins for 14mins:

3 Hang Power Cleans (HAP)

Conditioning:

12min EMOTM:

1) 15 KBS (32/24) (A)

2)10 Burpees over KB

Accessory:

Prone Y’s: 2×15

 

B)

Strength:

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

Conditioning:

FT:

60/50 Cal Row

50 T2B

40 WB (20/14)

30/20 Cal Row

20 T2B

10 WB

Accessory:

Seated Hamstring Curls: 2x 50/50

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