WORKOUT OF THE DAY
C/D

C)

Aerobic Capacity:

Every 6mins for 24mins (4 sets)

500/400m Row

400m Run

Accessory:

Weighted Hollow Rocks: 3×20

Weighted Russian Twists: 3×30

DB Zottsman Curls: 3x 10-15

 

D)

Strength:

Narrow Grip Floor Press: 4×8

Pause Ring Dips: 3/4x 8 (2 sec pause at top)

Conditioning:

FT:

20 HSPU Buy in*

3RDS:

60 DU

20 HR-Pushups

10 Box Jumps (36/30)

20 HSPU Buy Out*

A/B

A)

Strength:

Back Squat: Build to heavy but not max 2 rep, then 1xME @80% of heavy double

Conditioning:

FT:

40-30-20-

WB (20/14)

T2B

 

B)

Strength:

Every 2mins for 20mins:

3 TNG PC & Jerks (Building up)

Conditioning:

5min AMRAP:

6 KBS (32/24)

3 BBJO (30/24)

Rest 2mins

4min AMRAP:

30 BBJO (24/20)

Max KBS in remaining time

E/F

E)

Strength:

Squat Cleans: 5×3 (Building up)

Then

Squat Cleans: 5×1

Conditioning:

FT:

30-20-10

DB FS (2) (50/35s)

Situps

Into

30-20-10

Pistols

Hollow Rocks

 

F)

Strength:

Jerk: Build to heavy not max ( can Push or Split)

Then

4×2 @85 % of ^

Conditioning:

Every 2mins for 14mins

250/200m Row

10 Strict Press (75/55) or HSPU

Accessory:

BB Skull Crushers: 3x 15-20

C/D

C)

Conditioning:

20min EMOTM:

5 Plyo Pushups, Max Cal Row in remaining time

Accessory:

Box Dips: 3x 8-12

Palms in DB Pushups: 3x 15

SA KB Roll Backs: 3x 10-15

 

D)

Strength:

10min EMOTM:

3-5 Weighted Strict Pullups

Rest 2mins

8min EMOTM:

6-8 Weighted Step ups (50/35’s) (24/20)

Conditioning:

10min AMRAP:

20 Pullups

20 Step Ups (1 DB) , (50/35)

20 Box Over Unders

Accessory:

Hammer Curls: 3x 20

 

A/B

A)

Strength:

Hang Power Snatches: 6×3

Conditioning:

FT:

40-30-20-10

DB snatches (50/35)

200m Run

50 DU after each set

Accessory:

Band Pull-a-parts: 3×30

 

B)

Strength:

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

Conditioning:

5RDS:

10 Box Jumps (30/24)

15 T2B

5/5 KB SA FS (32/24)

E/F

E)

Strength:

Weighted Box Step-ups: 4x 6-8 per side

BB Good Mornings: 4x 15

Conditioning:

Every 2mins until failure or 7RDs

1o DB Thrusters (50/35’s)

10 Box Jump Overs (24/200

*Add 1 rep after each round

 

F)

Strength:

6RDS:

8 Ring Dips

8 Louie Pushups

Rest 5mins

Build to Heavy 5 rep Floor Press (wide)

Conditioning:

FT:

30 Burpee Pullups

30 Burpees to Target

30 Renegade Rows  (no Pushup)(KBs)

Accessory:

Ring Rows: 2x ME with pause at chest

C/D

C)

Conditioning:

10min EMOTM

1)50 DU

2)12-15 T2B

Conditioning:

30 MU FT:

*Every time you break preform 10 Double DB Walking Lunges (50/35’s)

Accessory:

Banded Hammer Curls: 3x ME

 

D)

Conditioning:

Running Clock

0:00-10:00min

1,600m Run

10:01-25:00min

3RDS:

800m Run

10 Plyo Pushups

10 Power Cleans (205/145)

25:01-35:00min

3RDS:

20 BB Skull Crushers

40 Band Pull-a-parts

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

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