8/1/14

Strength:

Back squat 6x1@90%

Benchpress 

5x3 work up to a heavy set more then last week. 

Weighted Pull-ups

4x10 

Conditioning 

4 rounds 

400m run

50 dubs 

25 burpees

7/30/14

Strength 

Front squat 6x2-3 @65%

WOD 

5 rounds 

7 10m suicide sprints 

7 hang snatch 95/65

7 OHS 95/65

 

Rest 5 

EMOTM 10

10 box jumps 24/20

10 ball slams 30/20

Midline 

4x60

Abmat sit-ups 

7/28/14

Strength: 

Push press 5x5 @70%

WOD 

Run 400m

50 wall balls 30/20

30 burpees 

Run 800m

50 wall balls 30/20

30 burpees 

Run 400m

Rest as needed 

AMRAP 5

10 pull-ups

10 TTB 

10 HSPU

7/28/14

STRENGTH: (THIS IS THE START OF A 11 WEEK STRENGTH CYCLE)
BACKSQUAT 5X5 @70%

WOD
5 ROUNDS
RUN 200M WITH 50LB BAG
7 C&J @135/95

REST 5MIN

300 DUBS FT
*EVERY TIME YOU BRAKE DO 12 BURPEES

REST 5MIN

EMOTM 8
EVEN: ROW 15/20 CAL
ODD: 5 MUSCLE-UPS

7/23/14

Skill:

Clean 

In 8 min find a 5rep T&G max set

Strength 

Front squat 

5x3 75/80%

Conditioning with a running clock 

AMRAP 2

3 cleans 185

3 pull ups 

Rest 2

AMRAP 2

3 push jerk 185

3 deficit HSPUs 

Rest 2

AMRAP 2

3 hang snatch 

3 TTB

Rest2

AMRAP 2

3 muscle ups 

3 burpees 

Rest 2 min and repeat 

Suicides  

3 rounds 

10,20,30,40,50

Rest 2:1 between rounds 

7/22/14

WOD 

20 hang cleans 135/95

30 TTB

20 OHS 135/95

30 box jumps 30"/30"

20 push press 136/95

30 burpees

20 back squats 135/95

At the top of every min men do 2 muscle ups women do 1 muscle up 

7/21/14

Strength: 

Back squat 

5x3 at 85%

Conditioning 

For time 

60 thrusters 105/75

At the top of every min do 5 burpees 

Rest 

Suicides 

10,20,30,40,50,60,70,80,90,100m

Mid-line 

4x60 abmat sit-ups 

7/18/14

10 Min. AMRAP Of:

20 Back Squats (185/125#)

10 Muscle Ups 

 

At the 20 Min Mark…

 

21-15-9

Power Clean 135/95

Burpee Over The Bar (Lateral)

 

At the 40 Min. Mark…

 

5 Rounds of:

10 Deadlifts 225/155

20 Wall Balls 20/14

 

7/16/14

Strength 

Deadlift 

5x3 (work up to a heavy set) more then last week

4x10 weighted pull-ups 

4 rounds 

10 walking lunge 155/105

15 back extensions 

400m run 

Mid line 

4x25 GHD sit-ups 

 

7/15/14

Skill:

7x1 hang snatch

(work up to a heavy set)

 

EMOTM 8

Bench press 5 reps @ 70%

Conditioning 

50 box jumps

40 TTB

30 Dubs

20 OHS 115/75

10 burpees over bar

20 OHS 115/75 

30 Dubs 

40 TTB

50 box jumps 

7/14/14

Skill:

EMOTM 10

2 cleans @ 80% 1rm

Strength:

Front squat 

5x3 @ 80-85%

Contritioning 

3rds 

14 HSPU 

7 power clean + power jerk 185/120

Rest as needed 

EMOTM 10

Odd: row 20/15

Even: 15 burpees 

7/11/14

Skill:

7x1

1+Thruster + 1 Jerk 

(Work up to a 1rm)

Strength:

5x3 

Back squat @ 80%

EMOTM for as long as possible 

5 thrusters 95/65

7 burpees 

9 pull-ups

Rest 5

3 rounds 

Max KBS 70/53 

Max ball slams 50/30

*the ball most be caught off the first bounce

Rest 2:1 between rounds

7/9/14

Skill:

EMOTM 15

Power clean 185/120

Reps: 1,2,3,4,6,7,8,7,6,5,4,3,2,1

Strength:

Deadlift 

5x5@75/80%

AMRAP 10

10 strict pull-ups 

15 box jumps 24/20

30 dubs 

Midline 

4x60 abmat sit-ups

7/8/14

Skill:

7x1 

Hang snatch (heavy with good form)

Strength:

Bench press

5x5 @ 75-80%

Conditioning:

5 strict muscle ups

15 OHS 165/105

10 weighted muscle ups 20/14

10 OHS 185/120

15 muscle ups 

5 OHS 205/135

Rest as needed 

25-20-15-10-5 

Wall balls 30/20

Power snatch 95/65

7/7/14

SKILL:

EMOT2M 16

CLEAN & JERK 

Find a 1rm

STRENGTH:

FRONT SQUAT

15 MIN TO FIND A 3RM

CONDITIONING 

AMRAP 6

100m sprint

5 116lb STONE 1 Clean + 1 squat

5 HSPU 

REST 5 

3 rounds 

15 deadlifts 155/100

15 front rack lunges 155/100

15 push jerk 155/100

7/4/14

EMOTM 8

12 cleans 135/95

12 jerks 135/95

9 cleans 155/105

9 jerks 155/105

6 cleans 185/135

6 jerks 185/135

3 cleans 205/145

3 jerks 205/145

WOD 

AMRAP 10

7 CTB pull-ups 

4 thrusters 155/105

14 burpees 

7/3/14

Skill 

Emot2m 20

1 snatch (work up to a 1rm)

Strength 

Dead Lift 5x5

3 rounds

7 muscle ups 

6 power snatch 135/95

13 box jumps 30"/24"

Rest

100 burpees 

Midline 

4x60 abmat sit-ups