WORKOUT OF THE DAY
C/D

C)

Conditioning:

Every 7 mins for 21mins:

400m Run

500/400m Row

20 Banded KBS (24/20)

Accessory:

3RDS:

5/5 Turkish Get-ups

20 Bent over rear delt flys

30 BB Side Bends

 

D)

Strength:

Pause Back Squats: 6×4 @70-75% (3 sec )

Conditioning:

FT:

30 Weighted Step Ups (24/20) (50/35)

30 Burpees to Target

30 Weighted Step Ups

A/B

A)

Strength:

Banded Sumo Deadlift: 5×5

Conditioning:

3RDS:

60 DU

12 Front Squats (115/80)

10 BFB

8 Thrusters

 

B)

Strength:

5x 5 Weighted Strict Pullups + 10 Louie Pushups

Then

2x 8/8 Single Arm Ring Rows + 40 X-Band Pull-a-parts

Conditioning:

FT:

21-15-9

C2B

Box Jump Overs (24/20)

Ring Dips / Incline Pushups

Rest 3mins

FT:

21-15-9

T2B

Box Jumps (24/20)

E/F

E)

Strength:

Back Squats: 3×5 Tempo (3 down, 2 bottom, 0 top) @70%

Bulgarian Split Squats: 3x 15/15

Conditioning:

12min EMOTM:

1)15-18 Wall Balls (20/14)

2)10-15 C2B

 

F)

Strength:

Every :30 sec for 12 RDS:

1 Power Snatch (heavy) w/ tempo DL on way down

Conditioning:

4RDS:

30 DU

20 DB Snatches (50/35)

30 DU

20/16 Cal Row

Accessory:

3x 15 Bent over rear delt flys + 15 Bent over W’s

C/D

C)

Strength:

4x 10 Elevated Ring Rows + 20 Empty bar supinated bent over rows w/ slight pause at contact

Conditioning:

Every 4mins for 20mins:

350/250m Row

20 Jumping Lunges

5 MU

 

D)

Strength:

5x 10 Medball V-ups + 30 Russian Twists

Strict Situps: 3×15

Conditioning:

5RDS:

400m Run

10 Pushup Shoot Throughs

A/B

A)

Strength:

Banded KBS (R): 2x 20

Front Squat: Build to heavy 5 rep ( from ground)

Conditioning:

7RDS:

5 HPC (155/105)

5 FS

 

B)

Strength:

Strict Press: 5×5 w/ pause at lockout and FR

Half Kneeling KB Strict Press (palm on bottom): 2x 10/10

Conditioning:

10min AMRAP:

2 Wall Walks

6 BBJO (30/24)

30 DU

Accessory:

Banded Tricep Extensions: 1xME

 

 

E/F

E)

Strength:

Floor Press: Build to heavy 5 rep w/ 5 Scap Pullups after each set, 3 sec hold on each rep

Conditioning:

5min AMRAP:

5 Strict Chin ups

10 Ring Pushups

Rest 2mins

3RDS:

350/250m Row

15 C2B

10 Deficit HSPU

 

F)

Strength:

*Optional* 3×5 Sumo DL

Then

Every 2mins for 8mins:

15/15 KB Side Bends

Then

3x

20 Bicycle Crunches

10-15 V-ups

:15 Sec Hollow Rock Hold

Conditioning:

10min AMRAP:

200m Run

10 Double KB DL (24/20)

:30 sec KB Hold or Walk in Square

C/D

C)

Strength:

Tall Cleans: 2×5

5x 1 Low Hang DL + 1 Low Hang Power Clean

5x 1 Low Hang DL + 1 Low Hang Squat Clean

Conditioning:

FT:

3RDS:

10 C&J (115/80)

10 BFB

Rest 1 min

3RDS:

5 Hang C&J (135/95)

5 BFB

Accessory:

2x 10 Front to side & back raises + 15 Scap Pushups

 

D)

Back Squat: Build to heavy 4 rep

Side Planks: 3x :30/:30 , no rest between sides

Conditioning:

FT:

10-9-8-7-6-5 etc..

Back Squats (165/115)

*All sets must be unbroken, rest as needed between sets

@8min

2min AMRAP:

20 BR Forward  Lunges (135/95)

Max Full Box Jump Overs in remaining time (24/20)

A/B

A)

Strength:

Skater Squats: 4x 12-15 per leg w/ 10 Foam Roller Dead Bugs

Conditioning:

FT:

800m run Buy In*

10-8-6-4-2

KB Thrusters (24/20)

Weighted Box Step Ups (24/20)

800m run Buy Out*

 

B)

Strength:

5min EMOTM:

2-6 MU or 6-12 C2B/PU

Rest 3mins

4x 5 Strict L-Sit Pullups + 30-40 Banded Tricep Extensions

Conditioning:

100-80-60-40-20

DU

20-18-16-14-12

T2B

Cal Row

E/F

E)

Strength:

BTN SG PP: 3×5 + 30 Underhand Band Pull-a-parts

5x 2 Hang Snatch Pulls + 1 Hang Power Snatch

5x 2 Hang Snatch Pulls + 1 Hang Squat Snatch

Conditioning:

FT: 15mins

15 BFB

30 Snatches (75/55)

15 BFB

30 Snatches (95/65)

15 BFB

30 Snatches (115/80)

15 BFB

Max Snatches (135/95)

 

F)

Strength:

Back Squats: 2×10 @50%, 1×10 @55%, 1×10 @60%, Optional Set 1×10 @62%

Half Kneeling Lateral WB Toss: 3x 10/10

Conditioning:

5min AMRAP:

2,2,4,4,6,6 etc..

Goblet Squats (32/24)

Box Jumps (30/24)

C/D

C)

Strength:

Good Mornings: 3x 10

Bulgarian Split Squats: 3x 15/15

Conditioning:

4RDS:

400m Run

15 Weighted Situps (45/25)

40 Toe to plate touches

 

D)

Strength:

Build to heavy 3 rep Pullup

Then, 3×3 Pause Strict Pullups (3 sec)

Conditioning:

FT:

18-14-10

Cal Row

9-7-7

Burpee MU

Rest 2mins

FT:

42 Cal Row

21 C2B

1 6 7 8 9 10 231