10/31/14

Strength:

Back squat 1x20 

(add 5 pounds to the weight you used monday)

Skill:

5 x 1hang clean+1clean+1push press+1jerk 

AMRAP 8

30 dubs 

15 wall balls 

10 ring rows 

Rest 3 min

100 burpees 

Rest 3 min

Grace 

10/29/14

Strength/Skill:

Find a 3rm OHS

SNATCH

7x1

Conditioning 

AMRAP 12

250 row

10 snatch 75/55

250 row

10 snatch 135/95

250 row

10 snatch 165/105

250 row

10 snatch 205/135

Mid-line

4x10 Hip extensions

10/28/14

Strength/skill:

5x3  push jerk 

Do all sets at your heaviest from last week

4 rounds 

400m sand bag carry 

4 rounds of Cindy 

Rest 5 

21-15-9

Push jerk 155/105

TTB

5 min cap

4x60 abmat sit-ups 

10/27/14

Strength:

Back squat 1x20rep

Take 90%of your 1rm and subtract 60lbs 

Conditioning 

50 BURPEES

30 cleans @ 205

Rest as needed 

EMOTM 10

5 HSPU 6" deficit 

3 muscle ups 

ACCESSORIES 

RDL 1x15

Back extensions 4x15

       Be a fucking LION!!!

10/24/14

Strength:

Front squat 

Find a 1rm

Push jerk

5x3 work up

Conditioning 

400m run

30 front squats 195/125

400m run 

20 jerks 205/135

400m run

10 power cleans 225/145

400m run

Rest

Emotm 8

10 pull-ups + 10 TTB

10/22/14

Strength skill:

5x3 thruster work up to a 3rm

7 rounds (all out each round)

40 dubs 

250m row 

7 thrusters 145/95

Rest 60sec/rounds 

Rest 

EMOTM 10

3 muscle ups 

5 BURPEES 

4x25 GHD sit-ups 

10/21/14

Strength: find a 3rm OHS

WOD
8 MIN AMRAP
20 DUBS
14 KB SNATCH 70/53
10 PISTOLS 

REST 2 MIN

2MIN BOX JUMPS 24/20

REST 2 MIN

21-15-9
WALL BALLS 30/20
TTB

4x15 back extensions 

10/20/14

Strength 

A: Find a 1rm back squat 

B: Find a 1rm shoulder press 

Conditioning

For Time (power or full cleans) 

10 cleans 185/120

10 cleans 205/135

10 cleans 225/145

Rest 1min 

Tabata 

(8x20sec work / 10sec rest)

Burpee over bar 

After Party 

4xmax strict pull-ups

4xmax strict HSPU 

Mid-line 

4x60 abmat sit-ups 

10/17/14

Strength:

Back Squat 

1x5@65%, 1x5@75%, 2x2@85%, 1x2@95% 1x1@100%

Shoulder press 

1x5@65%, 1x5@75%, 2x2@85%, 1x2@95% 1x1@100%

Emotm 15

Min 1: Row 15/20 cal

Min 2: 15/20 TTB 

Min 3: 10/15 ballslams 50/30

10/15/14

Strength

Every 90sec for 15min perform 

1 power clean + 1 full clean + 4 lunges 

@65-75% your 1rm clean 

Amrap 8

250m row 

15 KBS 70/53

10 box jumps 30/24 

Rest 5min 

3 rounds (sprint)

10 BURPEE over bar 

10 cleans 205/135

Midline 

4x60 abmat sit-ups

10/14/14

Strength:

Shoulder press

1x5@65%, 1x5@75%, 2x2@85%, 1x2@95% 1x1@100%

Conditioning 

3 rounds 

15 HSPUs 

15 OHS 115/75

15 WallBalls 

15 TTB 

Accessory:

4x10 strict rings dips 

4x20 ring push-ups 

Midline 

4x10 back extentions 

 

10/13/14

Strength:

Back Squat 

1x5@65%, 1x5@75%, 2x2@85%, 1x2@95% 1x1@100%

WOD A.

Team of four: 2 male 2 female 

Men complete as many reps as possible in 10 minutes of:

135-lb. snatches, 20 reps

155-lb. snatches, 20 reps

185-lb. snatches, 20 reps

205-lb. snatches, 20 reps

225-lb. snatches, 20 reps

245-lb. snatches, max reps

Then the women complete as many reps as possible in 10

minutes of:

95-lb. snatches, 20 reps

105-lb. snatches, 20 reps

125-lb. snatches, 20 reps

135-lb. snatches, 20 reps

145-lb. snatches, 20 reps

155-lb. snatches, max reps

WOD B. 

Max CTB pull-ups 

Notes

Each athlete will be allowed 2 sets to complete as many total chest-to-bar pull-ups as possible. Athletes must perform in the order: female 1, female 2, male 1, male 2. At the call of “3-2-1 ... go!” the first athlete will jump up to the bar and complete as many chest-to-bar pull-ups as possible without dropping off the bar. Once they drop off the bar they will have up to, but no more than, 60 seconds to rest before jumping back up for their second set. After their second set they will tag the next athlete who will complete as many reps as possible in the same fashion. The event is complete when the last athlete drops off the bar after their second set.

There is no overall time cap for this event, but each rest period and transition between athletes may not exceed 60 seconds. The team’s score is the total reps performed in all 8 sets.

10/10/14

Strength 

Back Squat 

5x5@80%

Bench press 

5x5@82.5

Weighted pull-ups 

4x10 

10/8/14

Strength 

EMOTM 10

3 squat cleans @ 75-80%

Conditioning

10 rounds 

3 cleans @ 205/135

3 muscle ups 

Rest 5 

3 rounds 

10 CTB pull ups

10 front squats @ 205/135 

30 dubs 

10/7/14

Strength:

Shoulder press 

5x5 @ 90%

Conditioning 

20 KB thrusters 53/35

20 GHD sit-up

20 KB push jerks 53/35

20 GHD sit-ups 

20 KB thrusters 53/35

20 GHD sit-ups 

20 KB push jerk 53/35

100 burpees 

10/6/14

Strength 

Back squat 5x5@90%

EMOTM 12

Odd: 10 burpees over bar

          8 power cleans 

Even: rest 

Rest 10

Amrap 5 

30 dubs 

10 OHS 95/65

10/3/14

Strength

Back squat 5x5 @ 87.5%

Bench press 5x5 @ 80%

Emotm 15 

Odd: 5 muscle ups 10 WallBalls 30/20

Even: 15 box jumps

Rest 

For time 

100 burpees