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Daily Workout #24-6
Monday:
Strength:
A) Test 3RM Back Squat
B) Test 3RM Bench Press
Conditioning:
"The Inner Effect"
3 Rounds for Time
Park Run
20 Box Jump Overs 24/20
10 Burpees
Tuesday:
Strength:
A) Test Strict Pull Ups
B) Test Max Dead Hang
C) Test 50 TTB For Time
Conditioning:
For time:
21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters
50/35 KGs
Time cap: 12 minutes
Wednesday:
Strength:
A) Test 1RM Strict Press
B) Test 1RM Snatch
Conditioning:
For Time Acid Bath:
500m Ski
500m Row
1000m C2 Bike
Thursday:
Strength:
A) Test 3RM Deadlift
B) Test Max Push Ups
Conditioning:
10 Rounds For Time
5 DeadLifts 100/70
10 Handstand Push Ups
15 Wall Balls 20/14
Friday:
Strength
A) Test 1RM Clean & Jerk
Conditioning
For Total Rounds + Reps:
4 DB Cleans 50/35
6 T2B / AB Mat Sit Ups
8 DB Front Rack Alt Lunges
3mins on 1min Off x 5
Monday:
Strength:
A) Test 3RM Back Squat
B) Test 3RM Bench Press
Conditioning:
"The Inner Effect"
3 Rounds for Time
Park Run
20 Box Jump Overs 24/20
10 Burpees
Tuesday:
Strength:
A) Test Strict Pull Ups
B) Test Max Dead Hang
C) Test 50 TTB For Time
Conditioning:
For time:
21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters
50/35 KGs
Time cap: 12 minutes
Wednesday:
Strength:
A) Test 1RM Strict Press
B) Test 1RM Snatch
Conditioning:
For Time Acid Bath:
500m Ski
500m Row
1000m C2 Bike
Thursday:
Strength:
A) Test 3RM Deadlift
B) Test Max Push Ups
Conditioning:
10 Rounds For Time
5 DeadLifts 100/70
10 Handstand Push Ups
15 Wall Balls 20/14
Friday:
Strength
A) Test 1RM Clean & Jerk
Conditioning
For Total Rounds + Reps:
4 DB Cleans 50/35
6 T2B / AB Mat Sit Ups
8 DB Front Rack Alt Lunges
3mins on 1min Off x 5
Monday:
Strength:
A) Test 3RM Back Squat
B) Test 3RM Bench Press
Conditioning:
"The Inner Effect"
3 Rounds for Time
Park Run
20 Box Jump Overs 24/20
10 Burpees
Tuesday:
Strength:
A) Test Strict Pull Ups
B) Test Max Dead Hang
C) Test 50 TTB For Time
Conditioning:
For time:
21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters
50/35 KGs
Time cap: 12 minutes
Wednesday:
Strength:
A) Test 1RM Strict Press
B) Test 1RM Snatch
Conditioning:
For Time Acid Bath:
500m Ski
500m Row
1000m C2 Bike
Thursday:
Strength:
A) Test 3RM Deadlift
B) Test Max Push Ups
Conditioning:
10 Rounds For Time
5 DeadLifts 100/70
10 Handstand Push Ups
15 Wall Balls 20/14
Friday:
Strength
A) Test 1RM Clean & Jerk
Conditioning
For Total Rounds + Reps:
4 DB Cleans 50/35
6 T2B / AB Mat Sit Ups
8 DB Front Rack Alt Lunges
3mins on 1min Off x 5
Monday:
Strength:
A) Test 3RM Back Squat
B) Test 3RM Bench Press
Conditioning:
"The Inner Effect"
3 Rounds for Time
Park Run
20 Box Jump Overs 24/20
10 Burpees
Tuesday:
Strength:
A) Test Strict Pull Ups
B) Test Max Dead Hang
C) Test 50 TTB For Time
Conditioning:
For time:
21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters
50/35 KGs
Time cap: 12 minutes
Wednesday:
Strength:
A) Test 1RM Strict Press
B) Test 1RM Snatch
Conditioning:
For Time Acid Bath:
500m Ski
500m Row
1000m C2 Bike
Thursday:
Strength:
A) Test 3RM Deadlift
B) Test Max Push Ups
Conditioning:
10 Rounds For Time
5 DeadLifts 100/70
10 Handstand Push Ups
15 Wall Balls 20/14
Friday:
Strength
A) Test 1RM Clean & Jerk
Conditioning
For Total Rounds + Reps:
4 DB Cleans 50/35
6 T2B / AB Mat Sit Ups
8 DB Front Rack Alt Lunges
3mins on 1min Off x 5
Monday:
Strength:
A) Test 3RM Back Squat
B) Test 3RM Bench Press
Conditioning:
"The Inner Effect"
3 Rounds for Time
Park Run
20 Box Jump Overs 24/20
10 Burpees
Tuesday:
Strength:
A) Test Strict Pull Ups
B) Test Max Dead Hang
C) Test 50 TTB For Time
Conditioning:
For time:
21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters
50/35 KGs
Time cap: 12 minutes
Wednesday:
Strength:
A) Test 1RM Strict Press
B) Test 1RM Snatch
Conditioning:
For Time Acid Bath:
500m Ski
500m Row
1000m C2 Bike
Thursday:
Strength:
A) Test 3RM Deadlift
B) Test Max Push Ups
Conditioning:
10 Rounds For Time
5 DeadLifts 100/70
10 Handstand Push Ups
15 Wall Balls 20/14
Friday:
Strength
A) Test 1RM Clean & Jerk
Conditioning
For Total Rounds + Reps:
4 DB Cleans 50/35
6 T2B / AB Mat Sit Ups
8 DB Front Rack Alt Lunges
3mins on 1min Off x 5
