4/30/14

Strength

Snatch 

7x2 @ 65% 1rm 

AMRAP 4

8 c2b pull-ups

8 hang squat snatch 115/75#

AMRAP 2

Row for meters

AMRAP 6

6 HSPUs 

12 KBS 70/53

4/29/14

Strength

Bench press 

5x3 @ 87.5%

Conditioning 

For time 

5-10-15-20-25-30 

Push press 105/75 

Ab-mat sit-ups 

Rest 5 min 

5-10-15-20-25-30

Ring Push-ups 

Abmat sit-ups

4/28/14

Strength 

Back squat 5x5 @ 85% 

(last week before deload)

Deadlift 5x3 @ 85%

Conditioning 

30 muscle ups for time

Rest 

5 rounds 

7 unbroken hang squat cleans 165/110

10 burpee over bar 

(Penalty for dropped bar 400m run) 

Midline 

4x60 abmat sit-ups

4/26/14

Skill 

EMOT2M 20

1 snatch work up to a 1rm

WOD

4 rounds 

25 wall balls 20/14

5 power snatch 155/100

3 rope climbs

4/25/14

Strength 

Back Squats 5x5 @ 82.5%

Complet 7sets of 

1 push press 

1 push jerk

1 split jerk 

(Work up to a heavy set from the rack) 

Conditioning 

AMRAP 7

10 ring rows 

10 ring HSPUs 

30 dubs 

Midline 

4x25 GHD sit-ups 

4x20 back extensions 

4/23/14

Strength/Skill

1.  Clean

A.  EMOMx3:  6 unbroken cleans 155/100

Rest 1 minute

B.  EMOMx3:  5 unbroken cleans 175/115

Rest 1 minute

C.  EMOMx3:  4 unbroken cleans 195/125

Rest 1 minute

D.  EMOMx3:  3 unbroken cleans 215/145

Rest 1 minute

E.  EMOMx3:  2 unbroken cleans 235/150

EMOTM 10

Even: 10 wall balls 30/20 :10 TTB

Odd:  10 box jumps 24/20 : 10 KBS 

 

 

4/22/14

Strength 

Bench Press

5x3 @ 85%

WOD 

AMRAP 10

30 bench 135/95

30 C2B Pull Ups

30 Ring Push-ups 

30 Hang cleans 

Rest 

Tabata 

Ring dips 

Battle rope 

Burpees 

4/21/14

Strength:

Back Squat

5x5 @ 82.5%

3 rounds 

400m run 

15 dead lifts 225/145

15 HSPU

Rest after each round 1:1

Rest 

3 rounds 

15 burpees 

10 OHS 135/95

5 Muscle Ups 

Rest after each round 1:1

Midline 

4x60 abmat sit-ups

4/18/14

Strength:

Back squat 5x5 @ 82.5%

Push press 5x3 work up

Pull-ups 4x10 heavier then last week 

9-7-5 

Hang snatch 155

Muscle ups 

4x6 GHR

4x20 GHD sit-ups

4/16/14

Strength 

EMOTM 20 

1 clean 

add weight each min 

Main,  - WOD

“Batman and Robin” (AMRAP – Reps)

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

4/15/14

Strength

Bench press 7x2 @ 85%

Conditioning 

AMRAP 5

10 ring push-ups 

15 TTB 

Rest 5 min

EMOTM 10

Min 1: 50 dubs

Min 2: 20 WallBalls 30/20

4/14/14

Strength 

5x5 back squat @ 80%

5x3 Deadlift @ 82.5%

 

Conditioning

AMRAP 3

Burpees

Then

800m run

Then

5 rounds 

6 C&J 135/95

6 muscle ups 

Then 

800m run 

Midline 

4x60 abmat sit-ups

4/11/14

Strength 

Back Squat 5x5@77.5%

Weighted Pull-ups 4x10 

Conditioning 

AMRAP 7

15 snatch 75/55

10 burpees 

Mid line 

4x20 back extensions 

4x50 abmat sit-ups

4/9/14

Strength

EMOTM 7 

4 T&G cleans & 65% 1rm

EMOTM 14

Odd 7 TTB + 7 WallBalls 

Even 7 push jerk 135/95 + 7 box jumps 

Rest 

30 meter sled push sprints 

Heavy barbell walk 

Midline 

4x50 abmat sit-ups

Tabata planks 

4/8/14

Strength 

EMOTM 5

5 Bench press @ 70%

AMRAP 7

1-2-3-4-5-6-7-8-9-10

Bench press BW

hang clean 3/4 BW 

Rest 3 min

Run 1 mile 

Then EMOTM 5

5 muscle ups 

4/7/14

STRENGTH

Back Squat 5x5 @ 77.5%

Deadlift 5x3 @ 80%

WOD

4 rounds 

50 dubs 

10 OHS 115/80

15 burpee over bar 

10 C2B pull-ups

Rest 1:1 between rounds

Midline 

4x5 GHR

4x50 abmat sit-ups 

4/5/14

Chipper

10 thrusters 165

3 rope climbs

20 HSPU 

3 rope climbs

30 wall balls 

3 rope climbs 

40 burpees 

3 rope climbs 

Run 800 m

200 dubs 

4//4/14

Strength 

5x3 front squat @ 82%

5x3 push jerk (heavy)

WOD 

2 rounds 

15 Cleans 155/95

15 jerks 155/95

Rest 5 min

EMOTM 10

Odd 20 WallBalls 

Even 15 burpees 

Midline 

4x20 GHD SIT-UPS 

1/2/14

STRENGTH

EMOTM 10

2 CLEANS @ 80%

EMOTM 10

1 SNATCHES @ 80% 

WOD

4 ROUNDS 

10 box jumps 30"

15 KBS @ 70/53

Durability 

EMOTM 7

8-10 STRICKED PULL-UPS 

MID LINE 

4x6-8 BACK EXTENSIONS   

4x50 ABMAT SIT-UPS