WORKOUT OF THE DAY
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

C/D

C)

Strength:

Back Squat: Build to heavy 3 rep

Then

BR Forward Lunges: 3x 8/8

Conditioning:

Every 2mins for 10mins

20 Pistols

1 set ME T2B

 

D)

Skill Work:

4x

5 Knee to plate jumps (max height)

30 Russian Twists

Then

4x

10 Medball Deadbugs

6/6 Single Leg Box Jumps

Conditioning:

Every 2mins for 10mins:

200m Run

5 Box Jumps (36/30)

A/B

A)

Strength:

Floor Press: 5x 8

Ring Dips: 2x 8  (2 sec pause at top and bottom)

Plyo Pushups: 2x 8 (max height)

Conditioning:

FT:

20 C2B Buy In*

21-15-9

BFB

S2OH (115/80)

20 C2B Buy Out*

 

B)

Conditioning:

FT:

500-400-300-200-100 m Row

50 Du

5-4-3-2-1

Power Cleans (225/155)

Accessory:

3x

10 Supinated BB Rows

40 Band Pull-a-parts

E/F

E)

Strength:

S2OH Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk , Build to heavy set, then 4x working sets

Conditioning:

4RDS: 1min for each movement

SA DB Push Press (50/35) (:30 sec per arm)

Situps

DU

Neutral Grip DB Floor Press (:3o sec per arm)

 

F)

Strength:

Tempo Power Cleans: 4×3 (3 sec until above knee )

Power Cleans: 4×3

Conditioning:

FT:

20 Power Cleans (185/135)

40 Deadlifts

*Every 2mins, 200m Run

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