12/31/13

Strength:

Shoulder press 5x3@ 92%

WOD 

AMRAP 7min

20 ball slams 

15 KB Swings 53/35

10 HSPU 

Rest 3min 

3 rounds 

Row 500m 

7 Deadlifts 275/180

AP=

4x50 abmat sit-ups

12/29/13

Strength:

Back squat find a 1rm

WOD 

15 min AMRAP 

100 dubs

30 pull ups 

30 back squat 135/95

30 burpees 

30 clean and jerk 135/95

30 T2B 

AP=

3x weighted planks 

4x50 abmat sit-ups 

12/27/13

Strength:

Back Squat 

1x5@65%, 1x5@75%, 2x2@85%, 1x2@95% 1x1@100%

WOD 

AMRAP 12 min

100 wall balls 

50 burpees 

25 bar muscle ups

Rest 

3 rounds 

7 deficit HSPU (shoulder deep)

10 power cleans 185/120lbs

12/26/13

Strength:

2 Squat Clean@ 75%

EMOTM for 10min

15min AMRAP

12 cal row 

25 push press 95/65

13 KB swings 53/35

AP=

Tabata plank holds 

4x50 abmat sit-ups 

12/24/13

Strength 

Shoulder press (all reps based off old 1rm)

1x5@ 50%

1x4@ 60%

1x1@ 70%

1x1@ 80%

1x1@ 90%

1x1@ 95%

1x1@ 100%

WOD 

2min AMRAP

Snatch 75/50lbs

2min rest 

2min AMRAP

Snatch 135/95lbs

2min rest

2min AMRAP

Snatch 165lbs/105lbs

2min rest 

2min AMRAP 

Snatch 205/135lbs

12/23/13

Strength 

Back Squat 

1x5@65%, 1x5@75%, 2x2@85%, 1x2@95% 1x1@100%

WOD 

3 rounds 

250m row 

15 thrusters 95/65

5 bar muscle ups (15 C2B pull-ups)

Rest 5 min

AMRAP 7min

20 dubs 

10 hang cleans 135/95

5 burpees 

AP=

4x max strict T2B

4x10 back extensions 

4x 50 abmat sit-ups 

12/20/13

Strength:

Back Squat 5x5 @ 91%

Bench Press 5x5 @ 87%

3 med ball Muscle ups EMOTM 10min

4x50 weighted abmat sit-ups 

12/19/13

Rest Day

12/18/13

Strength

EMOTM 10 min

Complex @ 75% 1rm jerk 

1 power clean

1 hang squat clean 

1 push press 

1 pause split jerk 

WOD 

8min AMRAP 

18 wall balls 

9 T2B

5 pull-ups 

Note: try not to let go of the bar between the T2B and pull-ups

Rest as needed 

6 min AMRAP

15 hands released push-ups 

Row 200m 

AP=

4x max ring dips

4x5 glut ham raises 

3xmax L-seat holds 

4x50 weighted abmat sit-ups

12/17/13

Strength:

Shoulder press 5x3@91%

WOD 

EMOTM 10 min

3 muscle ups 

3 deficit HSPU (shoulder deep)

Rest 1 min 

100 burpees 

Rest to recovery 

4 rounds 

5 clean and jerks 205/135

250m row 

AP=

4xmax weighted plank holds

4x10 GHD sit-ups with weight vest 

12/16/13

Strength 

Back Squat 5x5 @ 91%

Last week before deloading!!

WOD 

7 min AMRAP 

10 power cleans T&G 135/95

(4 burpee pen for broken sets) 

10 back lunges 135/95

Rest 3 min

100 dubs 

4 rounds 

10 C2B pull-ups 

10 box jumps 30/24"

AP= 

3x10/10 biceps curls 

4x25 back extensions 

4x50 weighted abmat sit-ups 

12/13/13

Strength:

Back squat 5x5 @ 88.5%

Bench press 5x5 @ 86%

Pull-ups weighted 4x10

GHD Sit-ups 4x15

12/11/13

STRENGTH:

20 min to find a max of complex

1 Deadlift

1 squat clean

1 front squat 

1 shoulder to over head 

WOD 

8 min AMRAP 

20 dubs 

15 KBS 70/53

10 goblet squats 70/53

AP- 

4x10 strict T2B

4x50 abmat sit-ups

12/10/13

STRENGTH:
SHOULDER PRESS
5X3 @ 88.5%

WOD:

2MIN AMRAP
20 BOX JUMPS 30''/24''
20 WALL BALLS
20 HANG CLEANS 115/75
20 JERKS 115/75
20 BURPEE OVER BAR

REST 2MIN

4MIN AMRAP
20 BOX JUMPS 30''/24''
20 WALL BALLS
20 HANG CLEANS 115/75
20 JERKS 115/75
20 BURPEE OVER BAR

REST 2 MIN

FOR TIME
20 BOX JUMPS 30''/24''
20 WALL BALLS
20 HANG CLEANS 115/75
20 JERKS 115/75
20 BURPEE OVER BAR

12/9/13

Strength: 

Back Squat 5x5 @ 88.5%

WOD:

Tabata:

-Thrusters 100/70

-Pull-up 

-burpees 

AMRAP 8min 

5 Snatch 135/95

5 HSPU

AP=

3x25 unbroken T2B

3x50 abmat sit-ups 

12/7/13

Strength:

Work up to a 1rm snatch

WOD:

FRAN 

12/6/13

Strength:

5x5 Back Squat @ 86%

5x3 Shoulder Press @ 86%

4x10 weighted pull-ups 

4x50 weighted abmat sit-ups 

12/5/13

Rest Day

12/4/13

Strength 

EMOTM FOR 15 min

1 clean work up to a 1rm

WOD 

8 min AMRAP

10 dumbell burpee box jump overs 24/20"

10 Deadlifts 185/120

3 min rest 

Row 500m

Then

10 min ladder 

1 man makers

2 T2B

2 man makers

4 T2B

3....

6....

4....

8....

5....

10..

12/3/13

STRENGTH:

Bench Press 5x5@84%

WOD:

21-15-9

Power clean 135/95

Ring dips

Rest 5 min 

21-15-9

BW bench press 

Pull-ups 

Durability:

3x8/8 bicep curls 

4x10 deficit handstand push-ups

12/2/13

STRENGTH:
5X5 BACK SQUAT@86% 1RM

WOD:
10 MIN AMRAP
18 KB SWINGS 70/53
14 BOX JUMPS 24/20
12 WALL BALLS

REST 3 MIN

75 BURPEES

REST 3 MIN

DEATH BY THRUSTER 100/80

DURABILITY
3X20 T2B UNBROKEN
4X10 GHD SIT-UPS