BBBS

BBBS

Thursday, January 29, 2015

1/30/15

Strength:
5x3 OHS 
Work up to a heavy set

Conditioning 
5 rounds 
Row 500m 
6 squat snatches 155/100

4x25 GHD sit-ups 

Tuesday, January 27, 2015

1/28/15

Conditioning:

AMRAP 3
1 Squat clean 205
2 bar facing burpee

Rest 5

AMRAP 3 
1 squat clean 225 
2 bar facing burpee 

Rest  5

AMRAP 3
1 squat clean 245 
2 bar facing burpee 

Durability 

EMOTM 10
Odd: 3 muscle ups + 10 WallBalls
Even: 5 HSPUs + 8 ballslams 50/30 



Monday, January 26, 2015

1/27/15

Strength
Bench press 
5x5 @ 85%

Conditioning 
AMRAP 5 
C&J 185/120
At the top of each min do 15 dubs

Rest 5 

AMRAP 5 
Snatch 165/105
At the top of each min do 15 dubs 

Mid-line
TTB
ABMAT SIT-UPS 


Sunday, January 25, 2015

1/26/15

Strength: 
Back squat
5x5 @ 82.5% 

Conditioning 
3 rounds for time:
12 bar facing burpees 
9 squat cleans 135/95
6 muscle ups 

Rest 7min

2 rounds for time:
Row 18 calories 
15 thrusters 95/65
12 C2B pullups 

Rest 7 min

5 rounds for time:
12 TTB
9 S2OH 115/75

Rest 7min

100' walking lunge (front rack) 155/105

Thursday, January 22, 2015

1/23/15

Lanco WOD 3
AMRAP 12 
75 WallBalls 
50 boxjumps 24/20
25 s2oh 95/75

Strength 
4x10 weighted pullups 
4x Max strict TTB 


Tuesday, January 20, 2015

1/21/15

Strength: 
EMOTM 15
2 x cleans @ 80%

Conditioning 
EMOTM 30
20 kbs 53/35
10 walking lunges with kettlebells (heavy) 
15 burpees 

Monday, January 19, 2015

1/20/14

Strength:
Bench press 5x5 @ 80%

Conditioning 

AMRAP 3 
Thrusters 95/65

Rest 2 

AMRAP 7 
10 OHS 95/65 
10 Boxjumps 
10 TTB 

Rest 3
 
AMRAP 3
Burpees  (goal 65+)


Sunday, January 18, 2015

1/19/15

Strength 
5x5 back squat @80%

Conditioning 
45 pull-ups 
15 power cleans 205/135
30 CTB pull-ups 
10 squat cleans 225/145
15 muscle ups 
5 squat clean and jerks 245/160 

Thursday, January 15, 2015

1/16/14

Row 1000m @ 80%

Rest 10 min

Lanco WOD 2

10min cap
30 snatch 75/45
30 TTB
20 snatch 95/65
20 CTB pull-ups
10 snatch 135/95
Max muscle ups with the remaining time 

Tuesday, January 13, 2015

1/14/15

Strength:
Hang snatch 10x1
Snatch 10x1

Conditioning 

AMRAP 3
Snatch 95/75

AMRAP 7 
10 WallBalls 
10 CTB pull-ups 
Then 
AMRAP 3
Box jumps 





Monday, January 12, 2015

1/13/15

Strength:
Bench press 
5x5@77.5%

EMOTM 8 
Power clean + 1 hang clean + 1 push jerk (add weight each min)

Conditioning 
100 dubs (unbroken) 
50 HSPUs 
40 TTB
30 shoulder to overhead 160/100
20 front rack lunges 160/100

2 rounds 
AMRAP 1 
Ring pushups 
Rest 3min between sets 






Sunday, January 11, 2015

1/12/15

Strength:
Back squat 
5x5 @ 77.5%

Conditioning
Amrap 8
8 front squats 115/75
8 bar facing burpees 

Durability 
30 muscle ups for time 

Thursday, January 8, 2015

1/9/15

Strength
Back squats 
5x5 @ 75%

Bench 
5x5 @ 75% 

AMRAP 12

4 bar muscle ups 
6 wall balls 
8 KB snatch 70/53 



Tuesday, January 6, 2015

1/7/15

Strength:
EMOTM 8 
2 cleans 
(add weight each min)

AMRAP 18
3 power cleans 155/100
6 shoulder to overhead 155/100
9 front squats

Mid line 
4x25 GHD sit-ups 



Monday, January 5, 2015

1/6/15

Strength:
Bench press 
5x5 @ 75% 

4x10 weighted pull-ups 

Conditioning 
250m row 
50 ring push-ups 
250m row 
50 dips 
250m row 
50 benchpress 135/95
250m row 

Rest 

Emotm 10 
20 WallBalls 30/20
50 dubs 

Sunday, January 4, 2015

1/5/15

Strength: 
Back squat 
5x5 @ 75% 

Conditioning 

AMRAP 10
5 shoulder 2 overhead 115/75
10 deadlifts 115/75
15 boxjumps 

Rest 5 

EMOTM 10
3 muscle ups 
3 Burpees 
3 HSPUs  4" deficit 


Thursday, January 1, 2015

1/2/15

Strength 
Back squats 
5x5@72.5%

Bench press
5x5@72.5%

Conditioning
3 rounds 
750m row 
10 deadlifts 275/185
5 muscle ups 



Subscribe to: Posts (Atom)