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Suite 101 building #7
Gilbert, Arizona 85295
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Training of the Day

Monday 100818

Training Of The Day Strength Deadlift 70% x 3 75% x 3 80% x 3+ Conditioning RX 400m Run 21-15-9 Deadlift @ 50% T2B 400m Run Comp 500/400m Row 21-15-9 Deadlift @ 245/165 T2B 500/400m Row Accessory 3 sets 10 GHD Hip Extensions 25ft Banded Walk Forward and Back
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Saturday 100618

Training Of The Day Partner Workout 30:00 AMRAP 1k Row 40 Box Jumps 24/20 30 Pwr Snatch RX 95/65 Comp 135/95 1 Partner works at a time. Split Reps as needed.
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Friday 100518

Training Of The day Strength 3 Pos Clean 65% x 3 70% x 2 75% x 1 Conditioning RX For Time 400m Run 50 Pwr Clean @ 45% Clean 1RM 50 Goblet Squats 53/35 50 KBS 53/35 400m Run Comp For Time 50/40 Cal Row 50 Pwr Clean @ 135/85 50 GHD Sit Ups 50/40 Cal Row Accessory 3 sets 10 Weighted...
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Thursday 100418

Training Of The day Strength Push Press 65% x 5 70% x 5 75% x 5+ Conditioning RX 12:00 AMRAP 20 DU’s 10 Burpee Over Bar 5 Clean & Jerk @ 45% push Press Comp 12:00 AMRAP 20 DU’s 10 Burpee Over Bar 5 Clean & Jerk @ 155/105 Accessory 3 sets 10 DB Strict Press...
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Wednesday 100318

Training Of The Day Strength Deadlift 65% x 5 70% x 5 80% x 5+ Conditioning RX 15:00 to complete 1 Mile Run AMRAP w/ remaining time 10 Deadlift @ 45% 10 Pull Ups 50 ft Walking Lunge no weight Comp 15:00 to complete 1 Mile Run AMRAP w/ remaining time 10 Deadlift @ 225/155 10 Pull...
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Tuesday 100218

Training Of The Day Strength 3 POS Snatch 65% x 3 70% x 2 75% x 1 Conditioning RX 3-6-9-12-15-18 Hang Pwr Snatch @ 45% T2B or Med Ball Sit Ups x 2 Comp 3-6-9-12-15-18 Hang Pwr Snatch @ 95/65 T2B Accessory 3 sets 10 DB Lateral Raises 10 Banded Internal External Rotations.
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Monday 100118

Training Of The Day Strength Back Squat 65% x 5 70% x 5 80% x 5+ Conditioning RX/Comp 15:00 AMRAP 10 Wall Ball 5 Burpee Box Jumps 20 Wall Ball 5 Burpee Box Jumps 30 Wall Ball 5 Burpee Box Jumps 40… 5… Accessory 3 sets 10 Single Leg KB DL 25ft Banded Walk forward and back
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Saturday 092918

Training Of The Day Partner Workout 1 mile Run 80 DB or KB Snatch @ HW 60 Med Ball Sit Ups Comp GHD Sit Ups 60 Box Jump Overs 80 DB or KB Snatch 1 mile Run
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Friday 092818

Training Of The Day Strength Deadlift 75% x 5 80% x 3 85% x 1+ Conditioning RX 12:00 AMRAP 5 Deadlift @ 55% 25ft Lunge with KB 53/35 25 KBS 53/35 25ft Lunge 10 Pull Ups 12:00 AMRAP 5 Deadlift @ 275/185 25ft Lunge with KB 53/35 25 KBS 53/35 25ft Lunge 5 Bar MU’s or 10 C2B...
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