10/1/14

Strength 

7x2 snatch 

8x400m run

Rest 2:1

4x60 abmat sit-ups. 

9/30/14

Strength 

Shoulder press 5x5 @ 87.5%

Conditioning

7 rounds 

3 cleans 205/135

4 deficit HSPUs 

10min cap

Rest 

3 rounds 

30 TTB

21 ground to overhead 95/65

7min cap 

9/29/14

Strength

Back squat 5x5 @ 87.5%

EMOTM 10

4 T&G power clean & jerk (heavy) 

AMRAP 8

60 dubs 

30 front squats 135/95

20 push press

10 bar muscle ups

9/26/14

Strength 

Back squat 

5x5 @ 85%

Shoulder press 

5x5 @ 85% 

Weighted Pull-ups 

4x10

Midline 

4x60 abmat sit-ups 

9/24/14

strength

EMOTM 20

Clean add weight each min. 

5 rounds 

3min work 

1min rest

3 thrusters 165

6 box jumps 

9 deadlifts 

9/23/14

Strength 

Shoulder press 

5x5 @ 85%

Snatch 

Conditioning

AMRAP 12

60 Bar facing burpees 

30 overhead squats @ 120/85

15 muscle ups 

Rest

Run 4x400

Rest 2:1 

9/22/14

Strength:

Back sqaut 5x5 @ 85%

Conditioning 

4 rounds 

5 power cleans 170/120

5 jerks

5 back squat 

Rest 2 min

AMRAP 2

WallBalls 30/20

Rest 2

AMRAP 4

10 KBSwings 70/53

10 GHD sit-ups 

9/19/14

Strength 

Back squat 5x5 @ 82.5%

Shoulder press 5x5 @ 82.5%

EMOTM 15

Min 1: 15/20 cal row 

Min 2: 20 box jumps 24/24

Min 3: 10 ball slams 50/30

9/17/14

Strength 

EMOTM 20

2 Squat Cleans @ 75-80%

10-15-10

Hang clean 135/95

Back squat 135/95

TTB 

Rest 5 

For time 

100 burpees 

100 dubs 

100 sit-ups 

9/16/14

Strength 

Shoulder press 

5x5 @ 82.5%

Conditioning 

21-15-9-6-3

BW bench press

CTB pull-ups 

Rest 5 min

Run 1 mile 

Rest 5min

21-15-9-6-3 

KBS 70/53

HSPU

Midline 

4x60 abmat sit-ups 

9/15/14

Strength

Back squat 5x5 @ 82.5%

7min AMRAP 

Buy in 100 dubs

5 Bar Muscle Ups 

15 WallBalls 30/20

Rest 5 min

AMRAP 10 min 

50 burpees 

25 jerks 135/95

50 sit-ups 

25 hang cleans 135/95

50 burpees 

9/11/14

Wods 

EMOTM 12

Min 1: Row 150m + max power cleans 185/120

Min 2: rest 

One partner works at a time

Rest

AMRAP 20 (or until you quit)

15 unbroken WallBalls

10 TTB

10 burpee box jump overs 

9/12/14

Strength

Back squat 

5x5@80%

Shoulder press 

5x5@80%

Weighted pull-ups

4x10

9/9/14

Strength 

Shoulder press 

5x5@80%

Benchpress 

5x5@75%

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

Hang Clean Thruster 95/55

CTB pull-ups 

In between each round sprint 50m

9/8/14

Strength 

Back squat 

5x5@80%

AMRAP 7 

20 WallBalls 

15 burpees 

35 dubs 

Rest 5 

EMOTM 10

3-5 muscle ups

Midline

4x60 abmat sit-ups 

September 5, 2014

Strength

Back squat 5 x 5 @ 77.5%

Strict press 5 x 5 @ 77.5%

5 rounds 

Minutes 0-2 : row 500 m

Minute 3: 7 thrusters 135/95lbs

Minute 4: 15 TTB

Minute 5: rest

You will have two minutes to complete 500 m row. If you finish the row in under two minutes rest. You will then have one minute to do seven thrusters if you finish before the minute is up, rest. You will then have one minute to do 15 toes to bar if you finish before the minutes up, rest 

9/3/14

Strength 

OHS 5x3 @ 90% of your 3rm

EMOTM 8

2 snatch 75% your 1rm

Conditioning 

AMRAP 8

10 TTB

12 burpees

14 box jumps 

9/2/14

Strength:

5x5 shoulder press @77.5%

5x5 bench press @72.5%

Conditioning 

4 rounds

7 cleans 185/120

7 jerks 185/120

7 muscle ups 

Rest 

Descending ladder 10,9,8.....1

strict HSPU 

GHD sit-ups