WORKOUT OF THE DAY
A/B

A)

Strength:

Clean Complex: 7x 1 Clean DL + 1 HPC + 1 LH PC @70%+ 

Conditioning:

FT:

3RDS:

10 HPC (185/135)

200m Run

After finishing the 3RD go directly into

3RDS:

15 DL (185/135)

200m Run

 

B)

Banded (weights hanging from bar) Push Presses: 5x 8 w/ slight pause at top

Conditioning:

10min AMRAP:

3 Wall Walks

6 HR-Pushups

9 T2B

12 Box Jump Overs (30/24)

Accessory:

2x 6-10 Sphinx Pushups

E/F

E)

Strength:

Front or Back Squat: 7x 3 (speed focus) @70%, rest 1 min after each set

Banded BB Good Mornings (empty bar): 2/3x 20

Conditioning:

Partners (2)

FT:

3,000m Run

300 DU

30 MU

 

F)

Open Skill Work:

10 mins

Quality:

BB Side bends: 3x 30

Kneeling to Plate Jumps: 3x 3-5

Standing Plate Pinch Presses: 3x 15

Laying WB Drop to catch and throws: 3x 15

Conditioning:

FT:

30/24 Cal AB

20 BBJO (24/20)

100m WB Run (20/14)

A/B

A)

Conditioning:

Partners (2) “I go you go format”

FT:

“Holleyman”

30RDS (total)

5 Wallballs (20/14)

3 HSPU

1 Power Clean (225/155)

From 30:00-40:00min

Find heavy 1 rep clean

 

B)

Aerobic Capacity / Recovery Day:

30min EMOTM

1)10/8 cal AB

2)12/9 cal Row

3)7-10 Strict Situps

Accessory:

2x 1:00min Chinese Face Up Planks

3x :30 sec (per leg) Weighted Glute Bridges

C/D

C)

Strength:

Floor Press: 4x 6

Tempo Ring Dips: 4×6 w/ 3 sec hold at lockout

Conditioning:

10min AMRAP:

10 Burpee DB DL (50/35)(2)

15 Box Jump Overs (24/20)

10 T2B

 

D)

Strength:

Every 2:30 for 6 sets

1 HHPS + 1 HPS + 1 LHPS (repeat 1 more time without putting bar down)

Build up or can stay light

Conditioning:

10min AMRAP:

10 SA KBS (per arm) (24/20) (Russian)

200m Run

Accessory:

2x 30 Banded Face Pulls

 

E/F

E)

Conditioning:

1)12/9 Cal AB

2)30 DU + 10 Situps

3):20 sec Double KB FR Hold 

Accessory:

Banded Face Pulls: 3x 30

Chinese Planks (face up): 3x 1:00min

 

F)

Conditioning:

“Murph”

Solo or partners, partition however 

C/D

C)

Strength:

Strict Chin Ups: 4x 6

Banded Tempo DB Rows: 3x 10/10 (3 down, 1 top)

Conditioning:

10min Max Cal Row

w/ EMOTM 3 BMU

Accessory:

Banded Hammer Curls: 2x 30

 

D)

Strength:

3x

15-20 Banded DB Floor Press

+ 5 Plyo Pushups (high as possible)

Rest as needed after

3x

30 Russian Twists

14 Lateral Plyo Pushups

Conditioning:

5RDS:

6 Devils Presses (50/35)

8 Double DB Push Press

200m Run

A/B

A)

Strength:

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

Conditioning:

5min AMRAP:

6 HPC (155/105)

9 HR Pushups

12 Box Jump Overs (24/20)

Rest 2 mins 

5min AMRAP:

3 HC&J (155/105)

6 BFB

9 Box Jump Overs

Accessory:

Skull Crushers: 2x 20

 

B)

Strength:

Back Squats: 4x 5 @78-80%

Front Foot Elevated Curtsy Lunges: 3x 10/10

Conditioning:

7min AMRAP:

800m Run Buy In*

12 DB Lunges (1) (50/35)

36 DU

12 T2B

E/F

E)

Strength:

Dead Bugs: 2x 10

Reverse Lunge to Box Step Ups: 4x 8/8

Conditioning:

10min “Death By”

20 DU

1 Deadlift (225/155)

*add 1 rep each minute 

Accessory:

Heel Walk Out and Backs: 3x 5

 

F)

Strength:

Strict Chin Ups w/ 2 sec Pause at top: 5x 4

Ring Face Pulls: 3x 6-8

Conditioning:

Partners (2)

6RDS:

6 Wall Walks

8-12 MU

18 Box Over/ Unders 

C/D

C)

Strength:

Box Dips: 4x 6-10

Weighted Pushups: 4x 6-10

Lateral Plyo Pushups: 4x 10-14

Conditioning:

FT:

400m Run

15 BBJO (30/24)

400m Run

10 BBJO

400m Run

5 BBJO

 

D)

Strength:

Snatch Balances: 5×4

OHS: 3×3 

Conditioning:

FT:

30/24 Cal AB

20 Power Snatches (95/65)

10 Hang Squat Snatches 

Accessory:

Banded Face Pulls: 3x 40

A/B

A)

Strength:

Front or Back Squat: Build to 1 RM

Then, 3x 6 @80% of ^

Conditioning:

6min AMRAP:

10 FS (115/80)

15 T2B

Directly into 50 Jumping Lunges 

 

B)

Strength:

BB Bent over rows (to hip): 3x 15 w/ pause at hip

KB Gorilla Rows: 3x 15 (alt arms, 15 each side)

Conditioning:

FT:

20-18-16-14-12-10-8-6-4-2

Alt DB Hang Clean & Jerks (50/35)

Cal Row

Accessory:

Prone ITY’s: 3x 10

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