Workout of the Day
Take time for a good, comprehensive warm-up.

Three sets for max reps of:
60 seconds of 12′ Wall Ball Shots (20/12 lbs.)
60 seconds of 135/95 lb. Power Clean
60 seconds of 30″/24″ Box Jumps
60 seconds of 95/65 lb. Push Press
60 seconds of Rowing for Calories
60 seconds of Rest

Workout is performed just like Fight Gone Bad. Note reps for each individual movement if you have a counter/judge, or reps per round if it’s all you can do to keep a running total and stay conscious while giving full effort.

Workout of the Day
Three sets, not for time, of:
Bounding Box Jumps x 8-12 reps
Pistols x 4-6 reps each leg
Toes to Bar x 10-12 reps

Front Squat
Set 1 – x 5 reps
Set 2 – x 4 reps
Set 3 – x 3 reps
Set 4 – x 2 reps
Rest as needed between sets.

Five sets for times:
400 Meter Run
185/135 lb Power Clean x 3 reps
185/135 lb Front Squat x 6 reps
Burpees x 9 reps
Rest 3 minutes

Training Tasks of the Day
1. Relax – sometimes decompressing is as important as the hard work you put in at the gym.
2. Myofascial Release (foam roller, lax ball, barbell mashing, etc…)
3. Stretching/Band-Assissted Mobility Work
4. Plan and Prepare Meals – if you’re not eating right, you’re wasting your time. Make sure you have the right fuel available to you throughout the week. If you have a full-time job and spend 90 minutes a day in the gym, I expect that you use at least 90-120 minutes on Thursday and Sunday to plan and/or prepare meals for the next few days.

Workout of the Day
Six sets of:
Clean & Jerk x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets.

Three sets for times of:
Deadlift x 7 reps
Pull-Ups x 21 reps
Rest 4 minutes
(Working to create speed in transitioning from one to the other. Use the heaviest deadlift load you can handle unbroken for the first set, and don’t change the weight for the next two sets.)

For time:
Row 750 Meters
25 Toes to Bar
75 Double-Unders
Row 500 Meters
20 Toes to Bar
50 Double-Unders
Row 250 Meters
15 Toes to Bar
25 Double-Unders