4/1/14

STRENGTH 

EMOTM 6

5 BENCH PRESS @ 75%

WOD 

8 min AMRAP

10 DEFICIT HSPU 

15 T2B 

20 dubs 

Rest 5

2 MIN MAX REP

PUSH JERK 115/75

 

3/31/14

STRENGTH:

BACK SQUAT 5x5@75% 1RM

DEADLIFT 5X3@75% 1RM

CONDITIONING 

AMRAP 18

400m run

16 back rack walking lunges 185/120

8 muscle ups 

ACCESSORY WORK 

3x5 GHR 

4x50 abmat sit-ups 

3/28/14

Conditioning:

EMOTM 6

Odd: Row 15cal

Even: 50 dubs 

WOD 

9-6-3

Thruster 

Bar facing burpees 

Rest 3

9-6-3

Thruster

Bar facing burpees

Find the Froning pace... 

Slow and steady is fast...

3/26/14

OStrength 

EMOT2M 16

1 snatch 

Add weight each rep

WOD 

AMRAP 2 

4/2 muscle ups

8 Deadlifts 155/105

Rest 3 min

AMRAP 2

4 hang cleans 155/105

8 HR push-ups 

Rest 3min

AMRAP 2

4 front 155/105

8 T2B 

Rest 3 min

AMRAP 2 

4 power snatch 155/105

20 dubs 

Rest 3 min then repeat...

3/25/14

Test

3xmax dubs 

Strength 

EMOTM 10

1 Clean & Jerk 

(Add weight each min)

WOD 

AMRAP 8

20 Dubs 

10 C2B pull-ups 

10 HSPU

Rest 5

EMOTM 8

Odd: Row 20/15

Even: 15 GHD sit-ups 

3/24/14

Strength 

Front squats 5x4@80%

Try not to wear a belt 

AMRAP 12

9 thrusters 95/65

9 bar facing burpees 

9 thrusters 115/75

9 bar facing burpees

9 thrusters 135/95

9 bar facing burpees 

9 thrusters 155/115

9 bar facing burpees

9 thrusters 175/135

8 bar facing burpees 

3/19/14

Strength:

EMOTM 7

2 power clean 2 push press 

Heavy with good form 

WOD 

AMRAP 8

7 thrusters 95/65

7 box jumps 24/20

Rest

4 rounds 

7 muscle ups (scaled pull-ups)

15 GHD sit-ups

3/18/14

Strength:

5x4 back squat @ 80%

WOD 

AMRAP 7 

5 front squats 165/105

10 T2B 

20 dubs 

Rest 5min

EMOTM 10

Odd: row 20/15cal

Even: 15 burpees 

3/17/14

Strength

Weighted pull-ups 3x10

HSPU 3xMax 

(If you can do more then 10 unbroken add plates and do them from a deficit)

Bench Press 4x5 @ 75-80%

WOD 

20 min AMRAP

2/1 muscle ups 

4 push press 115/75

8 burpee over bar 

Scale for muscle ups is 5 pull-ups 

3/11/14

Strength

5x3 front squat @ 80% 

WOD 

3 rounds 

7/5 muscle ups 

10 burpee box jumps 

400m run

Rest 10 min

EMOTM 8 

12 wall balls 

5 deficit HSPU 

3/11/14

WOD 

5 rounds 

Sled push x 4 250/205ish 

5 hang power clean 185/120

*20 burpee penalty for dropped weight 

Farmers carry 90" 140/106 

Rest 

Tabata battle ropes 

3/10/14

Strength 

Back squats 7x2 @ 90%

WOD 

AMRAP 8

2 thrusters 100/80

2 T2B

3 thrusters 

3 T2B

4 thrusters

4 T2B....

....

Rest 5 min

75 burpees

3/5/14

WOD 

4 rounds (8min cap)

10 push jerks 135/85

7 bar muscle ups 

20 dubs 

Midline 

4x25 GHD sit-ups 

4x25 abmat sit-ups 

3/4/14

Strength

EMOTM 7

Power clean X 5 @ 75%

WOD 

7 min AMRAP

10 Deadlifts 155/100

10 burpee box jumps 24/20

Rest to recovery 

EMOTM 8 

Odd: row 20 cal

Even 10 HSPU 

3/3/14

Strength 

5x4 back squat @ 80%

WOD 

7 min AMRAP 

30 burpee over bar (face the bar)

15 OHS 120/80

7 muscule ups 

Rest 

EMOTM 8

15 wall balls 

10 T2B