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09OCT17

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WORKOUT OF THE DAY

PREP

2 Sets:
25’ Duck Walk
15 Single-Arm DBell Push Presses ea
Lateral Plank Walks x 20’ ed (on elbows)

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:
15 Toes-to-Bar
15 Hand Release-Push-ups
150m KB Farmers Carry (70’s/53’s)*

*9 x 50’

EXTRA WORK

Every 75s x 8:
100M Sprint

07OCT17

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WORKOUT OF THE DAY

CONDITIONING

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

06OCT17

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WORKOUT OF THE DAY

PREP

A)
2 Set of:
Overhead Squat x 1@5555
B)
Burgener Warm-Up

STRENGTH

Every 90s x 10 Sets:
Below Knee Power Snatch + Hang Snatch + Overhead Squat (1+1+1) @7

Heavier than last week

CONDITIONING

5 Rounds for Time:
50 Double Unders
5 Power Snatches 135/95

EXTRA WORK

3 Working Sets:
Snatch Grip RDL x 8
Rest as Needed
Banded Pressdowns x 15-20
Rest as Needed

05OCT17

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WORKOUT OF THE DAY

PREP

6 Minutes Build to a Challenging Set:
Front Squat + Push Press (2+2)

CONDITIONING

21 Thrusters
21 Kettlebell Swings
400M Run
15 Thrusters
15 KB Swings
400M Run
9 Thrusters
9 Kettlebell Swings
400M Run

95/65
70/53

ACCESSORY

4 Sets of:
Strict Pull-Ups* x 4-6
Rest 30s
Body Saws x 20-30s
Rest as Needed

04OCT17

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WORKOUT OF THE DAY

PREP

3 Sets of:
Push-Up T’s x 6
Jefferson Curls x 3 @5350
Dragon Walks x 50’

CONDITIONING

AMRAP 18, Alternate Complete Rounds with a Partner:
15 Push-Ups
12 V-Ups
9 Box Jumps

EXTRA WORK

EMOM 9:
MIN 1 – 20-40s Handstand Hold
MIN 2 – KB Russian Twists x 20
MIN 3 – Flutter Kicks x 40

03OCT17

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WORKOUT OF THE DAY

PREP

2 Sets:
Deficit Split Squats x 5el @3320
Hang Pull + Hang Power Clean (3+3)

STRENGTH

Complete Quality Sets of the Complex for 15 Minutes:
Power Clean + Hang Clean + Front Squat (1+1+1)

CONDITIONING

2 Rounds for Time:
25 Deadlifts 185/135
50 Wall Balls 20/14
800M Run

02OCT17

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WORKOUT OF THE DAY

PREP

2 Sets of:
Tall-Kneeling Press w/Barbell Behind the Neck x 8
Hollow Rocks x 15
Split Jumps x 12

STRENGTH

Every 2:30 x 5 Sets:
Push Press x 5 Reps @8*
Rest as Needed
Tall Box Jumps x 5

*all sets should be across, or within 10% total. Heavier than last week.

CONDITIONING

10 Rounds for Time:
4 Chest to Bar Pull-Ups
4 Strict HSPU
20 Double Unders

EXTRA WORK

5 Sets of:
1 Minute Max Meter Row
2 Minutes REST

29SEP17

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WORKOUT OF THE DAY

PREP

A)
2 Sets:
Kettlebell Windmills x 6ea
Supinated Dead Hang x 20s
Goblet Hold x 20s
B)
Burgerner Warm-Up

STRENGTH

Every 90s x 10 Sets:
Below Knee Power Snatch + Hang Snatch + Overhead Squat (1+1+1) @7

*All sets should be at moderate weights to ensure snappy, crisp reps.

CONDITIONING

For Time:
1000M Row
50 Thrusters 45/35
30 Chest to Bar Pull-Ups

28SEP17

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WORKOUT OF THE DAY

PREP

EMOM 9:
MIN 1 – Single Unders x 20/Leg
MIN 2 – Pistol Progression x 6/Leg
MIN 3 – 10 Heavy KB Swings

CONDITIONING

Every 5 Minutes for 25 Minutes (5 Sets), Complete:
300M Run
200’ Farmer’s Carry (moderate weight)
30 Mountain Climbers w/Sliders

EXTRA WORK

3 Working Sets:
Snatch Grip RDL x 8
Rest as Needed
Banded Pressdowns x 15-20
Rest as Needed