Workout of the Day

Saturday, July 21, 2018

Warm-up
2 rounds
5 dead bugs, R+L
5 glute bridges w/3 sec. hold
5 supermans w/3 sec. hold
5 shoulder retractions in hanging position

Banded Hip Drill

Conditioning
5 rounds, 1 min. each station:
Wall balls, 20/14#
T2B
Ball slams
Row, calories
Rest
*10 sec. transition between rounds

Wrap-up
Stretch progression

Friday, July 20, 2018

Warm-up
3 rounds
2KB waiters + 2 KB rack carry x 25m
5 bird dogs, R+L
10 glute bridges

Strength
Review and warm-up:
Deadlift

Conditioning
20 min. EMOM
1 deadlift, 275/205#
Odd min. – 5 HSPU
Even min. – 5 strict pull-ups

Wrap-up
Stretch progression

Thursday, July 19, 2018

Warm-up
8 min. EMOM
Volume

Strength
4 rounds
5om farmer’s carry, AHAP*
7 box jumps, 30/24″
*Add weight every round. You should not be able to complete the last 2 rounds unbroken.

Conditioning
“Elimination by 10m” 
18 min. AMRAP
Min. 1 – 10m shuttle
Min. 2 – 20m shuttle
Min. 3 – 30m shuttle
Min. 4 – …
*continue until you can no longer complete the number of sprints within the minute.
**Perform 7 ambit sit-ups/min with remaining time.

Wrap-up
Stretch progression

Wednesday, July 18, 2018

Warm-up
2 rounds
PVC OHS in rack x 10
2 wall climbs

Snatch Drill 
PVC
Empty bar

Strength
Review and warm-up:
Hang power snatch
Hang power snatch + OHS
Hang snatch

Conditioning
4 rounds 
5 hang snatches, 115/85#
12 T2B

Wrap-up
Stretch progression

Tuesday, June 17, 2018

Warm-up
8  min. EMOM
Volume

Strength
Review and warm-up: 
Power clean

Conditioning
For time:
Buy-in: 30 calorie row
3 rounds:
-7 power cleans, 135/95#
-7 burpees to target 6″ overhead
Cash-out: 400m run

Wrap-up
1/2 kneeling band press, 2×15, R+L
Stretch progression

Monday, July 16, 2018

Warm-up
8  min. EMOM
Volume

Banded Hip Drill

Strength
3 rounds
Ascending weight KB swings
10-8-6-4
Max push-ups
-rest

Conditioning
“Bring Sally Up”
135/95#
*bar starts on the floor

Wrap-up
Stretch progression

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