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Daily Workout #24-3
Monday:
Strength:
A) Pull Ups
B) Banded Pull Downs & Heavy DB Rows
Conditioning:
3:30mins on 1:30secs Rest x 4
Half Park Run
Car Park Sandbag Bear Hug Carry 50/30
AMRAP Box Jump Overs
Tuesday:
Strength:
A) Heavy 2 Rep Barbell Strict Press
B) Barbell Push Press @100% of 2 Rep Max
Conditioning:
EMOM x 20
1) 15/12/10/8 Assault Bike Cals
2) 3 Rope Climbs
3) 1min MAX Reps Double Unders
4) Rest
Wednesday:
Strength:
A) Single Leg Box Jumps
B) Front Squats - TEMPO
Conditioning:
5min AMRAP
12 Alt DB Front Rack Lunges
8 Cal Ski
2mins Rest
5min AMRAP
12 DB Front Rack Squats
8 Cals Ski
Thursday:
Strength:
A) Build to a Heavy Power Snatch, Hang Power Snatch, Hang Squat Snatch
B) Heavy Squat Snatches
Conditioning:
For Total Time (Open 19.4)
3 Rounds
10 Power Snatches 40/30
10 Bar Facing Burpees
3 Rounds
10 Muscle Ups
10 Bar Facing Burpees
12min Cap
Friday:
Strength
Barbell Hip Thrusts into Broad Jumps
Conditioning
Partner Therapy where you will have 35 mins to get the work done! Rowing, Wall Balls, and a REMIX of CINDY
Monday:
Strength:
A) Pull Ups
B) Banded Pull Downs & Heavy DB Rows
Conditioning:
3:30mins on 1:30secs Rest x 4
Half Park Run
Car Park Sandbag Bear Hug Carry 50/30
AMRAP Box Jump Overs
Tuesday:
Strength:
A) Heavy 2 Rep Barbell Strict Press
B) Barbell Push Press @100% of 2 Rep Max
Conditioning:
EMOM x 20
1) 15/12/10/8 Assault Bike Cals
2) 3 Rope Climbs
3) 1min MAX Reps Double Unders
4) Rest
Wednesday:
Strength:
A) Single Leg Box Jumps
B) Front Squats - TEMPO
Conditioning:
5min AMRAP
12 Alt DB Front Rack Lunges
8 Cal Ski
2mins Rest
5min AMRAP
12 DB Front Rack Squats
8 Cals Ski
Thursday:
Strength:
A) Build to a Heavy Power Snatch, Hang Power Snatch, Hang Squat Snatch
B) Heavy Squat Snatches
Conditioning:
For Total Time (Open 19.4)
3 Rounds
10 Power Snatches 40/30
10 Bar Facing Burpees
3 Rounds
10 Muscle Ups
10 Bar Facing Burpees
12min Cap
Friday:
Strength
Barbell Hip Thrusts into Broad Jumps
Conditioning
Partner Therapy where you will have 35 mins to get the work done! Rowing, Wall Balls, and a REMIX of CINDY
Monday:
Strength:
A) Pull Ups
B) Banded Pull Downs & Heavy DB Rows
Conditioning:
3:30mins on 1:30secs Rest x 4
Half Park Run
Car Park Sandbag Bear Hug Carry 50/30
AMRAP Box Jump Overs
Tuesday:
Strength:
A) Heavy 2 Rep Barbell Strict Press
B) Barbell Push Press @100% of 2 Rep Max
Conditioning:
EMOM x 20
1) 15/12/10/8 Assault Bike Cals
2) 3 Rope Climbs
3) 1min MAX Reps Double Unders
4) Rest
Wednesday:
Strength:
A) Single Leg Box Jumps
B) Front Squats - TEMPO
Conditioning:
5min AMRAP
12 Alt DB Front Rack Lunges
8 Cal Ski
2mins Rest
5min AMRAP
12 DB Front Rack Squats
8 Cals Ski
Thursday:
Strength:
A) Build to a Heavy Power Snatch, Hang Power Snatch, Hang Squat Snatch
B) Heavy Squat Snatches
Conditioning:
For Total Time (Open 19.4)
3 Rounds
10 Power Snatches 40/30
10 Bar Facing Burpees
3 Rounds
10 Muscle Ups
10 Bar Facing Burpees
12min Cap
Friday:
Strength
Barbell Hip Thrusts into Broad Jumps
Conditioning
Partner Therapy where you will have 35 mins to get the work done! Rowing, Wall Balls, and a REMIX of CINDY
Monday:
Strength:
A) Pull Ups
B) Banded Pull Downs & Heavy DB Rows
Conditioning:
3:30mins on 1:30secs Rest x 4
Half Park Run
Car Park Sandbag Bear Hug Carry 50/30
AMRAP Box Jump Overs
Tuesday:
Strength:
A) Heavy 2 Rep Barbell Strict Press
B) Barbell Push Press @100% of 2 Rep Max
Conditioning:
EMOM x 20
1) 15/12/10/8 Assault Bike Cals
2) 3 Rope Climbs
3) 1min MAX Reps Double Unders
4) Rest
Wednesday:
Strength:
A) Single Leg Box Jumps
B) Front Squats - TEMPO
Conditioning:
5min AMRAP
12 Alt DB Front Rack Lunges
8 Cal Ski
2mins Rest
5min AMRAP
12 DB Front Rack Squats
8 Cals Ski
Thursday:
Strength:
A) Build to a Heavy Power Snatch, Hang Power Snatch, Hang Squat Snatch
B) Heavy Squat Snatches
Conditioning:
For Total Time (Open 19.4)
3 Rounds
10 Power Snatches 40/30
10 Bar Facing Burpees
3 Rounds
10 Muscle Ups
10 Bar Facing Burpees
12min Cap
Friday:
Strength
Barbell Hip Thrusts into Broad Jumps
Conditioning
Partner Therapy where you will have 35 mins to get the work done! Rowing, Wall Balls, and a REMIX of CINDY
Monday:
Strength:
A) Pull Ups
B) Banded Pull Downs & Heavy DB Rows
Conditioning:
3:30mins on 1:30secs Rest x 4
Half Park Run
Car Park Sandbag Bear Hug Carry 50/30
AMRAP Box Jump Overs
Tuesday:
Strength:
A) Heavy 2 Rep Barbell Strict Press
B) Barbell Push Press @100% of 2 Rep Max
Conditioning:
EMOM x 20
1) 15/12/10/8 Assault Bike Cals
2) 3 Rope Climbs
3) 1min MAX Reps Double Unders
4) Rest
Wednesday:
Strength:
A) Single Leg Box Jumps
B) Front Squats - TEMPO
Conditioning:
5min AMRAP
12 Alt DB Front Rack Lunges
8 Cal Ski
2mins Rest
5min AMRAP
12 DB Front Rack Squats
8 Cals Ski
Thursday:
Strength:
A) Build to a Heavy Power Snatch, Hang Power Snatch, Hang Squat Snatch
B) Heavy Squat Snatches
Conditioning:
For Total Time (Open 19.4)
3 Rounds
10 Power Snatches 40/30
10 Bar Facing Burpees
3 Rounds
10 Muscle Ups
10 Bar Facing Burpees
12min Cap
Friday:
Strength
Barbell Hip Thrusts into Broad Jumps
Conditioning
Partner Therapy where you will have 35 mins to get the work done! Rowing, Wall Balls, and a REMIX of CINDY
