Daily Workout #24-8

Monday:
Strength:
A) Tempo Front Squats
Conditioning:
3:00 min AMRAP
24 / 20 Calorie Row
10 Burpee To Target
3 Rope Climbs
1:00 min Rest
x 6 sets
Start each AMRAP where you left off
Tuesday:
Strength:
A) Push Jerk + Split Jerk
B) Jerk Dip + Push Jerk + Split Jerk
Conditioning:
Partner Workout
100 / 85 / 70 Cal Ski Buy In
20 Rounds For Time YGIG
30 / 20 Double Unders
2 Wall Walks
100 / 85 / 70 Cal Ski Buy Out
Wednesday:
Strength:
A) Banded Deadstop Deadlifts
Conditioning:
15 minute AMRAP
5 SandBag Cleans 70/50
10 Box Jumps
20 / 15 Calorie Bike
Thursday:
Strength:
A) Toes to Bar Technique
B) Toes to Bar Volume
Conditioning:
EMOM x 28
1: 12 Hang DB CnJ 50/35
2: 3 - 5 Muscle Ups / CTB Pull Up / Jumping Pull Up
3: 15/12 Cal Ski
4: Rest
Friday:
Strength
A) Heavy Snatch Pull with Shrug
B) High Hang Power Snatches
Conditioning
Therapy.... You know it goes! Bring your Lifting and Running Shoes!

Monday:
Strength:
A) Tempo Front Squats
Conditioning:
3:00 min AMRAP
24 / 20 Calorie Row
10 Burpee To Target
3 Rope Climbs
1:00 min Rest
x 6 sets
Start each AMRAP where you left off
Tuesday:
Strength:
A) Push Jerk + Split Jerk
B) Jerk Dip + Push Jerk + Split Jerk
Conditioning:
Partner Workout
100 / 85 / 70 Cal Ski Buy In
20 Rounds For Time YGIG
30 / 20 Double Unders
2 Wall Walks
100 / 85 / 70 Cal Ski Buy Out
Wednesday:
Strength:
A) Banded Deadstop Deadlifts
Conditioning:
15 minute AMRAP
5 SandBag Cleans 70/50
10 Box Jumps
20 / 15 Calorie Bike
Thursday:
Strength:
A) Toes to Bar Technique
B) Toes to Bar Volume
Conditioning:
EMOM x 28
1: 12 Hang DB CnJ 50/35
2: 3 - 5 Muscle Ups / CTB Pull Up / Jumping Pull Up
3: 15/12 Cal Ski
4: Rest
Friday:
Strength
A) Heavy Snatch Pull with Shrug
B) High Hang Power Snatches
Conditioning
Therapy.... You know it goes! Bring your Lifting and Running Shoes!

Monday:
Strength:
A) Tempo Front Squats
Conditioning:
3:00 min AMRAP
24 / 20 Calorie Row
10 Burpee To Target
3 Rope Climbs
1:00 min Rest
x 6 sets
Start each AMRAP where you left off
Tuesday:
Strength:
A) Push Jerk + Split Jerk
B) Jerk Dip + Push Jerk + Split Jerk
Conditioning:
Partner Workout
100 / 85 / 70 Cal Ski Buy In
20 Rounds For Time YGIG
30 / 20 Double Unders
2 Wall Walks
100 / 85 / 70 Cal Ski Buy Out
Wednesday:
Strength:
A) Banded Deadstop Deadlifts
Conditioning:
15 minute AMRAP
5 SandBag Cleans 70/50
10 Box Jumps
20 / 15 Calorie Bike
Thursday:
Strength:
A) Toes to Bar Technique
B) Toes to Bar Volume
Conditioning:
EMOM x 28
1: 12 Hang DB CnJ 50/35
2: 3 - 5 Muscle Ups / CTB Pull Up / Jumping Pull Up
3: 15/12 Cal Ski
4: Rest
Friday:
Strength
A) Heavy Snatch Pull with Shrug
B) High Hang Power Snatches
Conditioning
Therapy.... You know it goes! Bring your Lifting and Running Shoes!

Monday:
Strength:
A) Tempo Front Squats
Conditioning:
3:00 min AMRAP
24 / 20 Calorie Row
10 Burpee To Target
3 Rope Climbs
1:00 min Rest
x 6 sets
Start each AMRAP where you left off
Tuesday:
Strength:
A) Push Jerk + Split Jerk
B) Jerk Dip + Push Jerk + Split Jerk
Conditioning:
Partner Workout
100 / 85 / 70 Cal Ski Buy In
20 Rounds For Time YGIG
30 / 20 Double Unders
2 Wall Walks
100 / 85 / 70 Cal Ski Buy Out
Wednesday:
Strength:
A) Banded Deadstop Deadlifts
Conditioning:
15 minute AMRAP
5 SandBag Cleans 70/50
10 Box Jumps
20 / 15 Calorie Bike
Thursday:
Strength:
A) Toes to Bar Technique
B) Toes to Bar Volume
Conditioning:
EMOM x 28
1: 12 Hang DB CnJ 50/35
2: 3 - 5 Muscle Ups / CTB Pull Up / Jumping Pull Up
3: 15/12 Cal Ski
4: Rest
Friday:
Strength
A) Heavy Snatch Pull with Shrug
B) High Hang Power Snatches
Conditioning
Therapy.... You know it goes! Bring your Lifting and Running Shoes!

Monday:
Strength:
A) Tempo Front Squats
Conditioning:
3:00 min AMRAP
24 / 20 Calorie Row
10 Burpee To Target
3 Rope Climbs
1:00 min Rest
x 6 sets
Start each AMRAP where you left off
Tuesday:
Strength:
A) Push Jerk + Split Jerk
B) Jerk Dip + Push Jerk + Split Jerk
Conditioning:
Partner Workout
100 / 85 / 70 Cal Ski Buy In
20 Rounds For Time YGIG
30 / 20 Double Unders
2 Wall Walks
100 / 85 / 70 Cal Ski Buy Out
Wednesday:
Strength:
A) Banded Deadstop Deadlifts
Conditioning:
15 minute AMRAP
5 SandBag Cleans 70/50
10 Box Jumps
20 / 15 Calorie Bike
Thursday:
Strength:
A) Toes to Bar Technique
B) Toes to Bar Volume
Conditioning:
EMOM x 28
1: 12 Hang DB CnJ 50/35
2: 3 - 5 Muscle Ups / CTB Pull Up / Jumping Pull Up
3: 15/12 Cal Ski
4: Rest
Friday:
Strength
A) Heavy Snatch Pull with Shrug
B) High Hang Power Snatches
Conditioning
Therapy.... You know it goes! Bring your Lifting and Running Shoes!