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Gilbert, Arizona 85295
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Training of the Day

Tuesday 080718

Training Of The Day Strength Strict Press 60% x 5 70% x 5 80% x 5+ Conditioning RX 30 Alternating DB Snatch each arm @ HW 20 S2OH @ 50% Push Press 10 Burpee Over Bar 100 DU’s 10 Burpee Over Bar 20 S2OH 30 DB Snatch each arm Comp 30 Alternating DB Snatch each arm @ 50/30 20...
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Monday 060818

Training Of The Day Strength Back Squat 60% x 5 70 % x 5 80% x 5+ Conditioning RX/Comp 15:00 AMRAP 21 Wall Ball 20/15 15 Box Jumps 9 T2B or Med Ball Sit Ups Accessory 3 sets 10 GHD Hip Extensions 10 Bent Over KB Row
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Saturday 040818

Training Of The Day Hero Workout “Whitten” 5 rounds for time of: 22 Kettlebell swings 53/35 22 Box jump, 24/20 400m Run 22 Burpees 22 Wall ball 20/14
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Friday 080318

Training Of The Day Strength Deadlift 70% x 5 80% x 3 90% x 1+ Conditioning RX 21-15-9 Deadlift @ 55% Box Jump 24/20 Comp 21-15-9 Deadlift @ 315/185 Box Jump 30/24 Accessory 3 sets 10 KB RDL 25ft Banded Walk Forward and Back
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Thursday 080218

Training Of The Day Strength Bench Press 70% x 5 80% x 3 90% x 1+ Conditioning RX 1-2-3-4-5-6-7-8-9-10 Pwr Snatch @ 50% Pull Ups Comp 1-2-3-4-5-6-7-8-9-10 Per Snatch @ 135/85 C2B Pull Ups Accessory 3 sets 10 Banded Flys 10 KB Upright Row
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Wednesday 080118

Training Of The Day Strength Back Squat 70% x 5 80% x 3 90% x 1+ Conditioning RX 50 KBS @ 53/35 50 Wall Ball 400m Run 40 KBS 40 Wall Ball 400m Run 30 KBS 30 Wall Ball ( only 2 runs ) Comp 50-40-30 Cal Row ( Ladies 40,30,20 ) Wall Ball KBS 53/35 Accessory 3 sets 10 GHD Hip...
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Tuesday 073118

Training Of The Day Strength Strict Press 70% x 5 80% x 3 90% x 1+ Conditioning RX 4 RFT 50 DU’s 150 SU’s 15 Pull Ups 10 S2OH @ 60% Push Press Comp 4 RFT 75DU’s 15 HSPU 5 MU’s or 15 C2B Accessory 3 sets 10 Banded Internal External Rotation 10 DB Lateral Raises
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Monday 073018

Training Of The Day Strength Front Squat 70% x 5 80% x 3 90% x 1+ Conditioning RX 12:00 AMRAP 5 Full Clean @ 60% 7 Burpee Box Overs 24/20 9 T2B or Med Ball Sit Ups Comp 12:00 AMRAP 5 Full Clean @ 185/125 7 Burpee Box Overs 9 T2B Accessory 3 sets 10 Weighted lunges each leg 25ft...
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Saturday 072818

Training Of The Day Partner 25:00 AMRAP 15/13 Cal Row 10 OHS @ 75/55 Comp 95/65 5 DB Burpee Box Overs @ HW Each Partner must complete a full Rd before the next partner can start.
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