8/29/14

Strength 

Back squat 

5x5@75%

Bench press 

5x5@70%

EMOTM 15

50 dubs

15 WallBalls 30/20

15 ball slams 30/20

50 burpees for time. 

8/27/14

Strength:

OHS

15min to find a 3rm from the rack 

EMOTM 10

2 snatches @70-75%

Conditioning 

10 thrusters 165/105

20 burpee box jumps

30 pull ups

800 meter run 

30 pull ups 

20 burpee box jumps

10 thrusters 165/105

8/26/14

Strength:

Shoulder Press

5x5@75%

Conditioning 

AMRAP 12

15 box jumps 24/20

12 push press 115/80

9 TTB 

Rest as needed 

EMOTM 8

5 HSPU

10 KBS 53/35 

Midline 

4x60 abmat sit-ups

8/25/14

Strength: 

Back squat 

5x5@75%

EMOTM 8

3 Power clean (work up to a heavy set)

Conditioning 

EMOTM 10

Even: 30 dubs 15 power snatch 75/55

Odd: row 10-15 cal  

8/22/14

Strength:

Back squat 5x5@70%

Strict press 5x5@70%

Weighted pull-ups 4x10

Conditioning 

AMRAP 10

CINDY

Rest 10

For time 

100 burpees 

8/20/14

Strength:

A) 6x2 snatch grip Deadlift 

work up to 110% your 1rm snatch 

B) 7x1 heaving snatch balance 

Work up to 110% your 1rm snatch

C) find a 1rm snatch 

Conditioning:

AMRAP 7 

10 ball slams 50/30

10 TTB 

10 burpees 

8/19/14

Strength: 

Bench press 

Find a 1rm

Shoulder press 

5x3 work up

Conditioning:

4 rounds 

50m sled push 270/180

10 stone GTS 115/90 

50m farmers carries 100lb DB/70lb KB

8/18/14

Strength: find a 1rm back squat 

Conditioning:

5 rounds 

5 deadlifts 205/135

5 muscle ups 

Then 

21-15-9

Front squats 195/125

HSPU 

Midline 

5x10 strict TTB

Tabata L-sit holds 

8/13/14

Strength:

5x3 front squat (go heavy) 

7x1 power clean work up to a 1rm

10x100m sprints 

Rest 2:1 

Rest 

21-15-9

Snatch 95/55

Bar facing burpees

8/12/14

Strength:

3x5 push press work up

WOD

3 rounds 

5 shoulder to overhead 225/145

10 deadlifts 225/145

15 HSPU

Rest 

EMOTM 10

Even 20 WallBalls 30/20

Odd 50 dubs 

8/11/14

Strength:

Back squat 

5x3 3sec pause

Conditioning 

AMRAP 8

Ascending ladder 2:1

Thruster 135/95

Muscle up 

Rest to recovery 

400m run

21 burpee box jumps

400m run

15 burpee box jumps 

400m run 

9 burpee box jumps 

Mid-Line

4x20 back extensions 

8/8/14

Strength

EMOTM 10

Power clean 

Increase weight every 2min 

Back squat 

Find a 10 rep max

Conditioning 

25 CTB pull-ups 

50 goblet squats 53/35

50 KBS 53/35

25 TTB 

50 burpees

50 split jumps 

25 thrusters 45

8/6/14

Strength:

3x5 OHS (work up to a heavy set)

3x3 snatch grip Deadlift@110%

EMOTM 10

1 snatch + 1 hang snatch 

WOD 

4 rounds 

5 power snatch 155/100

10 front rack lunge

15 lat. burpee over bar 

Rest 

EMOTM 

Even: 6 CTB pull-ups + 6 TTB UNBROKEN

Odd: 6 box jumps + 6 wall balls HEAVY WALLBALLS 

 

8/5/14

Strength:

5x3 

Push jerk (work up to a heavy set)

5x5 @73%

Bench press 

Conditioning

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

Push jerk 165/110

30 dubs Between each set 

Rest 

EMOTM 10

50m sprint 

3-5 Strict HSPU 

8/4/14

Strength:

Back Squat 5x5 @73%

Skill WOD:

EMOTM 8

2 cleans @80%

Conditioning:

5 rounds 

Row 250m

15 deadlifts 225/155

6 muscle ups (scale 12 CTB pull-ups)

Midline 

5x10-12 back extensions