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20OCT17

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WORKOUT OF THE DAY

PREP

2 Sets:
25’ Duck Walk
12 KB Thrusters 6es
6 Broad Jumps

STRENGTH

Complete Quality Sets of the Complex for 15 Minutes:Clean Pull + Hang Clean + Front Squat

CONDITIONING

“The Chief“
5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 60s between rounds

EXTRA WORK

3 Working Sets:
1-Arm Bent Over Row x 12 ea
Rest 30s
Body Saws x 20-30s
Rest 30s
OH Tricep Extension x 12-15
Rest as Needed

19OCT17

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WORKOUT OF THE DAY

PREP

2 Sets:
30s Supinated Dead Hang
8 KB/DB Windmills ea
12 KB Sumo Deadlift High Pulls

CONDITIONING

With a Partner, Complete 4 Rounds Each, Alternating Complete Rounds:
12 Shoulder to Overhead 115/80
15 Calorie Row

ACCESSORY

With a partner:
Minutes 1-4
Accumulate 2:00 each in one arm/ one leg plank (switch every :30)
Minutes 4-8
Overhead/ suitcase carry switch every 50’
Minutes 8-12
Accumulate 70 pull ups together

18OCT17

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WORKOUT OF THE DAY

PREP

2 Sets:
10 Goblet Squats
10s 1-Arm Ring Row Hold
5 Push-Ups to Pull Throughs + 10 Scap HSPUs

STRENGTH

Every 3 Minutes x 4 Working Sets:
Back Squat x 5 @3302
+
3-5 HSPU Negatives (3s)

CONDITIONING

3 Rounds for Time:
20 Deadlifts 135/95
15 Box Jumps
20 Weighted Step Ups *
15 Toes to Bar

*(45/25 plate)

EXTRA WORK

For Quality:
20 Bicep Curls
10 Burpees
20 Good Mornings
10 Burpees
20 Snatch Grip Push Presses
10 Burpees
20 Bent Over Rows
10 Burpees

75/45

17OCT17

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WORKOUT OF THE DAY

PREP

3 Sets of:
Hollow Rocks x10
Arch Rocks x 10
Scap Pull-Ups x 10
Band Pull-Aparts x 10

CONDITIONING

50-40-30-20-10
Ab mat sit ups
25-20-15-10-5
Chest to bar pull ups

ACCESSORY

3 Workings Sets of:
Romanian Deadlift x 8
Rest 45s
Landmine 180 Twists x 20
Rest as Needed

16OCT17

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WORKOUT OF THE DAY

PREP

2 Sets:
Lateral Mini-Band Bear Crawl x 20’ ed
1-Arm Dbell Press from Split x 10 es

STRENGTH

Push Press
5 x 3*
1 x AMRAP*
*Building up to an @9 for the day
*AMRAP = complete a max rep set with 70% of the day’s heaviest set

CONDITIONING

AMRAP 15:
100′ Walking Lunge
50 Double-unders
20 Burpees

EXTRA WORK

A)
6 Sets Across of:
Snatch Pull + Hang Snatch + OHS
B)
Every 30s x 12 Reps:
Power Snatch x 1 @60% of “A”

14OCT17

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WORKOUT OF THE DAY

STRENGTH

EVERY 2:30 x 5 sets
45s Double FR KB Carry + 5-10 Strict Pull-Ups

CONDITIONING

With a partner:
1,000ft Sled Push (100ft relays, partner that isn’t pushing is sitting on sled)
1,000m Run (100m relays)
400m Offset KB Carry (switch when needed)

13OCT17

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WORKOUT OF THE DAY

PREP

A)
Burgener Warm-Up
B)
5 Minutes @6 of:
2 Muscle Snatches
2 Hang Snatches
1 OHS

STRENGTH

4 Working Sets of:
Snatch Deadlift x 6 w/3s negative
Rest 30s
Split Jumps x 6el
Rest as Needed

CONDITIONING

4 Rounds:
21 Wall Balls (20/14)
18 Calorie Row
15 Box Jumps (24/20″)
12 DB Snatches (50/35)

*with rower restraints, this workout can be set up with a partner. Once partner A completes the 21 wall balls, partner b will then begin wall balls and partner A will move on to the rower. Essentially still an individual workout while sharing equipment and getting some negligible rest.

EXTRA WORK

3 Sets of:
Dumbbell Bench Press x 15-20
Band Pull-Aparts x 15
Dumbbell Bicep Curls x 12-15

12OCT17

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WORKOUT OF THE DAY

PREP

EMOM 12:

MIN 1 – Pistol Progressions x 30s
MIN 2 – Barbell OH March in Place x 30s @AHAP
MIN 3 – Rest

CONDITIONING

Every 2:30 Minutes Complete,
200M Sprint
100’ Sandbag Carry
Plank x remainder of time

Rest 2:30 and repeat for a total of 4 sets.

EXTRA WORK

EMOM 10:
MIN 1 – 12/10 Calorie Row Sprint
MIN 2 – 6-10 Knees to Elbows

11OCT17

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WORKOUT OF THE DAY

PREP

2 Sets:
Single-Arm Cross-Body RDL x 8 each side
Cossack Squats x 8
Tall Kneeling Plate Press x 8

STRENGTH

Complete Quality Sets of the Complex for 15 Minutes:
Hang Clean + Front Squat + Push Jerk

CONDITIONING

5 Rounds:
10 Chest to Bar Pull-Ups
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Push Jerks (135/95)

EXTRA WORK

3 Sets of:
Turkish Sit-Ups x 8ea
Rest as Needed
Bent Over Rows x 10
Rest as Needed

10OCT17

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WORKOUT OF THE DAY

PREP

EMOM 6:
MIN 1 – 35s Shuttle Run
MIN 2 – 10 KB Swings + 3-5 Burpees

CONDITIONING

Teams of 2 – AMRAP 20:
1 Calorie Row, 1 Burpee Box Jump (24″/20″)
2 Calorie Row, 2 Burpee Box Jump (24″/20″)
3 Calorie Row, 3 Burpee Box Jump (24″/20″)

Partner 1 completes the first round, 1 Calorie and 1 BBJ.
Partner 2 then does the same, 1 Calorie and 1 BBJ.
Partner 1 completes 2 Calories + 2 BBJ, and tags it back to Partner 2 for the same.
Continue completing full rounds and adding (1) repetition to each movement until time is called.

ACCESSORY

A)
5 Sets of:
Snatch Balance + OHS (2+2)
B)
3 Sets:
Hang Snatch High Pull x 6