WORKOUT OF THE DAY
E/F

E)

Strength:

Tall Squat Snatches: 3×5

Snatch Complex: 5x 1 hang squat snatch + 1 OHS ( drop) Repeat  = 1 set

Conditioning:

FT:

800m Run

21 Hang Power Snatches (115/80)

400m Run

15 Hang Power Snatches

200m Run

9 Hang Power Snatches

 

F)

Strength:

Back Squats: 4×6 @75-78%

Conditioning:

3x 3min AMRAP, 1 min rest after each AMRAP”

20 DB walking Lunges (1 FR, 1 Suitcase, switch sides after 10 reps)

20 Jumping Squats

Max Cal Row

C/D

C)

Strength:

SL BB RDL: 3x 8/8

Good Mornings: 3x 15

Conditioning:

FT:

20-16-12-8-4

Cal Row

KB DL (2) (32/24)

50 DU

 

D)

Strength:

5RDS:

12 Heel Elevated Deficit Ring Rows

16 Weighted Situps

Rest 1 min after set

Rest 3mins after all 5 rounds

5RDS:

12 Ring Dips

16 T2B

Rest 1 min after set

Rest 3 mins after all 5 sets

Conditioning:

2RDS:

15 Burpee Pullups

15 Box Jumps (30/24)

A/B

A)

Strength:

10mins to warm up Power Clean

Conditioning:

“Holleyman”

FT:

30rds;

5 WB (20/14)

3 HSPU

1 Power Clean (225/155)

 

B)

Strength:

Strict Press: 5x 3 1+1/4th

Conditioning:

3RDS:

15 S2OH (135/95)

10 BBJO (24/20)

Accessory:

BB Skull Crushers: 2x ME

E/F

E)

Conditioning:

“Murph”

FT:

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

Wear a vest if you have/ want. Can do it partners ( break up / partition anyhow)

 

F)

Conditioning

Every 4mins for 16mins:

30 Banded KBS (24/20)

10 Box Jumps (36/30)

Accessory:

3RDS

30 X-Band Pull-a-parts

10-15 Prone Y’s

5/5 Single Leg Box Jumps

 

Open Skill Work:

10mins

 

C/D

C)

Strength:

BTN Banded Weighted Strict Press: 3x 8

Banded Weighted Strict Press: 3x 8

Conditioning:

FT:

10-8-6-4-2 (per am)

SA DB Push Press (50/35)

50 DU after each set

200m Run after each set

 

D)

Conditioning/Pre Murph Prep:

15min Row (light)

w/ EMOTM 3 Burpees over the rower

Rest 5 mins

3RDS:

40 Russian Twists

1:00min Plank Hold

Rest as needed after rounds

Then

5min Row (easy)

A/B

A)

Strength:

Tall Cleans: 3×3

Tall Squat Cleans: 3×3

Then

Build to 3RM Hang Squat Clean

Conditioning:

6RDS:

12 Hang Power Cleans (135/95)

6 BBJO (30/24)

1:1 Work Rest

 

B)

Strength:

Deficit BR Lunges  4x 10/10

Narrow Stance Heel Elevated (feet together) Back Squats: 2x 10

Conditioning:

FT:

21-15-9

DL

T2B

Ring Dips

 

E/F

E)

Strength:

Back Squat: 4x 2 @88%

Then

Bulgarian Split Squats: 2x 12/12

Conditioning:

5min AMRAP:

1,000/800m row

Max Pistols

Rest 2 mins

3min AMRAP:

500/350m Row

Max Pistols

 

F)

Strength:

Build to heavy 2 Hang Power Cleans + 2 Jerks

Conditioning:

3RDS:

15 BFB

10 C&J (185/135)

5 S2OH

Accessory:

OH BB Tricep Extensions: 3x 15-20

C/D

C)

Conditioning:

Every 3mins for 21mins, or until cant complete a round in the time window

200m Run

15/12 Cal Row

5 Burpees over the rower

Accessory:

Weighted Chinese Planks: 3x 1:00min

Plate pinch upright rows: 3x 15/15

 

D)

Strength:

Build to heavy 3 rep pause Floor Press ( 3 sec at bottom)

Then

Ring Dips: 3x 15-20

Conditioning:

6RDS:

5 BMU

10 SDLHP (115/80)

15 Box Jump Overs (24/20)

Rest 1min after round

A/B

A)

Strength:

Snatch Complex: 6x 1 mid knee pause power snatch (drop) + 1 mid knee pause squat snatch

Then

Snatch: 4x 2 Squat snatch (drop singles)

Conditioning:

10min AMRAP:

30 DU

15 Power Snatches (75/55)

5 BBJO (30/24)

Accessory:

Rear Delt Flys: 2x 20

 

B)

Strength:

Front Squats: 5x 3 (rack and rest 10 sec) + 3 @78-80%

Cossacks Squats: 2x 8/8

Conditioning:

3RDS:

20 Double KB Walking Lunges (24/20)

20 T2B

20 HR-Pushups

 

E/F

E)

Strength:

High Hang Power Snatches: 3×3

Hang Power Snatch: Build to heavy 3

Conditioning:

4min AMRAP:

10 Power Snatches (95/65)

6 Burpee Tuck Jumps

Rest 2mins

4min AMRAP:

6 KBS (32/24)

8 Burpee Tuck Jumps

Rest 2mins

FT:

30 SDLHP (115/65)

*Every time you break, preform 6 Burpee Tuck Jumps

 

F)

Strength:

Ring Dips: 1x ME

Then

Weighted Strict Chin Ups: 4x 6

Then

Ring Dips: 1x ME

Conditioning:

15min AMRAP:

3-5 MU

30 DU

12 HR-Pushups

12 DB Lunges (50/35)

Rest 1 min after round

Accessory:

DB OH Tricep Extensions: 3x 10/10

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