Workout of the Day
Strength
4 Sets:
3 deadlifts (build, 83-93%)
Rest :20
2 max distance broad jumps
Rest 1:30-2:00 between sets.
Conditioning
“Jabba the Hutt”
For Time:
10 strict toes to bar
20 box jumps
40 dumbbell strict press
800 M run
40 dumbbell strict press
20 box jumps
10 strict toes to bar
Time Cap: 18:00
Box: 30/24”
Dumbbells: 2 @35/25#
Accessory
3 Drop Sets for Quality
5 seated DB curls (moderate)
10 seated DB curls (light-moderate)
15 seated DB curls (light)
Strength
4 Sets:
3 weighted strict pull ups (build, 83-93%)
Rest :20
3 Medball slams
Rest 1:20-2:00 between sets.
Conditioning
“Nine Inch Nails”
On the minute x 9:00:
Min 1: 9 front squats + max burpee pull ups
Min 2: 8 front squats + max burpee pull ups
Min 3: 7 FS + max BPU
…
Min 9: 1 FS + max BPU
RX: 135/95#
Lethal Legs
3 RFQ
1:00 reverse sled drag (moderate weight)
:30 rest
1:00 wall sit marches
:30 rest
Strength
4 Sets:
4 deadlifts (build, 77-85%)
Rest :20
2 max distance broad jumps
Rest 2:00 between sets.
Conditioning
“Change-Up”
For Time:
9 clean and jerks (135/95#)
15 clean and jerks (115/85#)
21 clean and jerks (95/65#)
Time Cap: 10:00
Accessory
3 Sets:
20 total alternating goblet curtsey lunges
20 wide stance air squats
