WORKOUT OF THE DAY
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

A/B

A)

Strength:

FR or BR Reverse Deficit Lunges: 3x 10/10

SL BB RDL:  2x 6/6

Conditioning:

FT:

20-16-12-8-4

DB Box Step Overs (24/20) (50/35’s)

200m Run after each set

 

B)

Quality:

5RDs:

4-7 Strict L-Sit Pullups

30 KB Russian Twists

Rest as needed after each set

Conditioning:

5min AMRAP:

12 Pullups

8 Burpees to target

24 DU

Rest 2 mins

5min AMRAP:

4 Burpee MU

8 Burpees to Target

24 DU

Accessory:

Banded Hammer Curls: 2x ME

E/F

E)

Strength:

Pause Front Squats: 8×1 (3 sec)

Pause Back Squats: 8×1 (3 sec)

Seated Wide Stance Good Mornings: 3x 10

Conditioning:

:40 Sec Max cal AB

 

F)

Strength:

Clean & Jerk: Build to heavy double power clean and jerk

Conditioning:

“Gwen”

15-12-9

Clean and Jerks, Pick the heaviest weight you think you can complete for the sets, each set must be unbroken and you rest as needed between sets.

C/D

C)

Quality:

4RDS:

20 Banded KBS (24/20) (R)

:35 Sec Side Plank Hold (each side)

10 Supinated Bent over BB Rows

Conditioning:

FT:

30 Box Jumps (36/30)

w/ E5MOTM 800m Run

*Start with run

 

D)

Strength:

Weighted Ring Pushups: 3x 10-15

Tempo Banded Ring Pushups: 3x 6-10 ( 3 down, 2 bottom, 0 up, 1 top)

Conditioning:

15min EMOTM:

1)15 C2B

2)60 DU

3)6 BMU

4)15 Burpees

5)1 min Rest

A/B

A)

Strength:

Weighted Banded BTN Strict Press: 5x 8

Conditioning:

2RDS:

30 DB Push Press (alt arms each rep so 15 reps per side ) (50/35’s)

20 Burpees to plate

10 DB Clusters

Accessory:

Sphinx Pushups: 2/3 x 6-10

 

B)

“Nutrition Challenge”

Re-tests

 

Normal Class Wod-

Strength:

Back Squat: 10-8-6-4-2-1

(55%,65%,75%,85%,90%,90%+)

Skater Squats: 2x 15/15

Conditioning:

4RDS:

350/250m Row

20 WB Lunges (20/14)

15 T2B

E/F

E)

Conditioning:

Partners-

200 Cal Row/ Bike

50 Back Squats (165/115)

Max WB in Remaining time

Solo-

5RDS:

500m Row

5 Back Squats (185/135)

10 WB (20/14)

20min Time Cap

 

F)

Strength:

Tall Power Cleans: 3×5

Tempo Power Cleans (light): 5×2

Low Hang Power Cleans (moderate): 5×2

Conditioning:

FT:

21-15-9

Power Cleans (135/95)

Box Jumps (20″)

Accessory:

Seated Banded Face Pulls: 3×40

C/D

C)

Aerobic Capacity:

Every 3mins for 15 mins ( 5 sets)

400m Run

Rest 5 mins

Every 2mins for 10mins ( 5 sets )

200m Run

Rest 5 mins

FT:

“Annie”

 

D)

Strength:

Wide Grip Floor Press: 5×6

Then

Pause Ring Dips: 3×8 ( 2 sec at top and bottom )

Then

Louie Pushups: 3x 6-10

Conditioning:

6min AMRAP:

2 Wall Walks

4 BMU

6 SDLHP (135/95)

 

 

A/B

A)

Strength:

Weighted Strict Pullups: 5×5

Then

Ring L-Sit Hold: 3x :30

Conditioning:

FT:

90/70 Cal Row

60 BJO (24/20)

30 Renegade Rows ( Pushup + Row + Row = 1) (50/35)

 

B)

Strength:

Push Press: Build to heavy 5 rep, must do sets of 5 all the way

Conditioning:

15min AMRAP:

10 KB (2) Push Press (24/20)

10 KB Deadlifts

10 Burpees over the KB

Rest 1min After set

 

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