1/30/14

WOD 

5 rounds 10 min cap 

Row 250m

40 dubs 

1/28/14

10 min EMOTM 

2x squat clean at 80% 1rm

5 rounds (10 min cap)

10 hang cleans 135/95

10 jerks 135/95

Rest 3 min

75 burpees 

Rest 3 min

6 min AMRAP 

10 HSPU

10 pull ups

1/28/14

WOD

EMOTM as long as you can last

7 wall balls 

7 pull ups 

7 burpees 

1/27/14

STRENGTH/SKILL:
OHS 4X15 (SPEED) 125/85

EMOTM 8MIN @ 75% 1RM SNATCH
1 SNATCH + 1 HANG SNATCH

WOD:
3 ROUNDS
60 DUBS
30 BURPEES
15 KB SNATCH (15R/15L)

CONDITIONING
ROW- REST1/1
1000,750,500,250,500,750,1000

MID-LINE
4X50 ABMAT SIT-UPS 

1/24/14

Strength:

5x5 Back Squats @ 80%

5x3 Deadlift @ 80%

WOD 

8 min AMRAP 

12 cal row 

3 cleans @ 185/120

3 front squat @ 185/120

3 jerks @ 185/120

Rest 5 min

3 rounds 

25 WallBalls 

15 T2B

Midline 

4x20 GHD sit-ups

1/22/14

7 min to find a max

7rep T&G squat clean 

WOD 

50 wall balls

40 T2B

30 back squat 115/75

20 HR burpee over plate 

10 KB snatch (10 reps/arm

20 HR burpee over plate 

30 back squats 115/75

40 T&B

50 wall balls 

1/21/14

Strength 

Bench press

3xmax BW 

WOD 

8 min AMRAP

10 ring dips 

15 box jumps

20 HR burpees over plate 

Rest 3 min 

3 min max dubs 

Rest 3 min

21-15-9

Deadlift 225/155

HSPU 

Mid-line 

4x50 abmat sit-ups

Tabata weighted planks

1/20/14

STRENGTH:
3X10 OHS(light and fast)

SKILL:
8 MIN EMOTM 
2XHANG SNATCH @75% 1RM

WOD
1000M ROW 
3 ROUNDS
15 PULL UPS
15 WALL BALLS
15 HANG SQUAT CLEANS 115/75
15 PUSH PRESS 115/75

MID LINE
4X15 BACK EXTENSIONS
4X15 GHD SIT-UPS 

1/17/14

Strength: 

EMOTM 10min

Bench Press x 3@80%

Deadlift: work up to a 1rm 

Weighted pull-ups 

4x10

WOD:

4 rounds 

15 GHD sit-ups 

7 muscle ups 

30 dubs 

11/15/14

Strength:

Back squat 5x3@82.5%

WOD 

5 min to compleat 

21-15-9

Thrusters 95/65 

Pull-ups 

5 min to compleat 

21-15-9

Thrusters 95/65

Pull-ups 

5 min to compleat 

21-15-9

Thrusters 95/65

Pull-ups 

Score is your slowest Fran time 

Mid-line 

4x50 abmat sit-ups 

1/14/14

Strength 

10 min EMOTM

3 hang power cleans - Go Heavy

WOD (Use the MASK)

8 min AMRAP 

Row 250m row

20 ring dips 

30 dubs 

Rest 1min 

8 min AMRAP

10 GI janes 

20 ball slams 

Mid-line 

4x15 GHD sit-ups

Weighted tabata planks 

1/13/14

Strength:

Snatch grip press 

5x3 work up to a heavy set 

Over head squat 

5x5 work up to a heavy set 

Skill:

EMOTM 10 min

Snatch complex 

1 snatch high pull 

1 squat snatch 

1 hang squat snatch

(Use light weight and work on speed and position)

WOD 

8 min AMRAP 

30 dubs 

20 burpees over plate 

(both feet must touch the plat at the same time)

10 KB snatch 53/35

(10 each arm then switch arms, 3 burpee penalty for a dropped KB)

Rest

EMOTM 10min

5 HSPU

5 wall balls 

Mid-line 

4x20 back extensions  

4x50 abmat sit-ups 

1/10/13

Strength 

Back squat 5x3 @ 80%

Deadlift 5x3 work up to a heavy set

Weighted pull-ups 4x10

WOD 

7 min AMRAP 

15 snatch 75/50

30 dubs

AP

Weighted tabata planks 

4x50 abmat sit-up

1/8/14

Strength 

Clean&jerk

EMOTM 2+1 @ 80% 1rm squat clean 

WOD 

EMOTM 10min

Even-15cal row 

Odd-30 dubs 

Rest 1 min

EMOTM 10 min

12 burpees 

AP=

3xmax L-set holds

4x15 GHD sit-ups 

 

1/7/14

Strength 

Find a 1rm bench press 

WOD 

10 min AMRAP 

"Cindy" vest optional 

Rest 5 min

3 rounds 

30 WallBalls 

20 KBS 70/53

10 T2B

AP

Tabata planks 

4x50 abmat sit-ups 

1/6/14

Morning Session
4x400m sprints rest 2:1
4x200m sprints rest 2:1

Afternoon  Session

Strength:
Back Squats
5x5@80%

WOD 

5 Min AMRAP
5 Deficit  HSPU
5 Muscle Ups

Rest 2 Min

5 Min AMRAP
4 Squat Cleans 205/135
20 Pull Ups

Rested about 5 Min

5 Min EMOM
10 Squat Cleans 95/65

Rest 1 Min

5 Min EMOM
20 Push Press 95/65

Rest 1 Min

5 Min EMOM
30 Deadlifts 95/65

Rested about 5 Min

3 Min AMRAP
Burpees

1/4/14

WOD 

Descending ladder 

5,4,3,2,1

Rope climb 

Clean 225/145

Rest 5 min

100 burpees 

Rest 5 min

10 min 

Ascending ladder 

1 wallball

1 sprint 

2,2,3,3,4,4,5,5.....

Sprint= up and back total 20m

AP=

Tabata plank 

4x50 abmat sit-ups 

1/3/14

Strength 

Front squat-find a new 1rm

WOD 

8 min AMRAP

9 thrusters 135/95

9 burpees 

9 C2B pull-ups 

Rest to recovery 

8 min AMRAP 

15 OH plate lunges 45/25 

15 T2B

AP=

4 muscle ups EMOTM for 10min

4x50 abmat sit-ups 

Tabata planks 

1/2/14

Strength 

EMOTM 10min

3 bench press @ 75%

 

10 min clock

5 min ladder 

Hang clean 135/95

Bench press 135/95

1,1,2,2,3,3,4,4....

5min ladder 

Pull-ups 

Push-ups 

1,1,2,2,3,3,4,4.....